A. "The Ocho"
On the 4:00 x 8 Rounds:
20/15 Calorie Row or 12/9 Bike
200 Meter RunScoring: Not Scored
* Today's workout is an interval piece that includes 2 monostructural movements
* You'll complete the 2 stations for time and rest with whatever time remains in the 4-minute window
* Rounds are designed to take around 2 minutes, giving us a rough 1:1 work to rest ratio
* With a good amount of rest built in, the goal is to move with a sense of urgency during the work interval
* Record your time for each interval, as your final score will be the slowest of the 8 rounds
* Rounds begin on the 0-4-8-12-16-20-24-28
## ROW
* If you're short on rowers, stagger the next heat by 2 minutes
## RUN
* See all the way down the page for run "modifications"
# GENERAL WARM-UP [5:00-12:00]
## Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
**DEMO VIDEO:** [Click Here](https://youtu.be/WVTJdjFjzaE)
# MOBILITY [12:00-15:00]
## Couch Stretch: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)
## Calf Stretch on Post: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=KxO1TcdFynU)
#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/Je3oZiJGzxA)
# TEACHING + SPECIFIC WARMUP [15:00 – 20:00]
## ROW
### The Catch Drill
We'll use one drill for both movements today. The drill for the Row is called the "Catch Drill" and it helps maximize the use of our bodyweight to assist in the leg drive. We'll essentially be looking to take 10 pounds of weight from our seat and shift it into the handle. This drill will naturally put us into a solid catch position with shoulders in front of the hips, heels down, and arms straight. *See the Daily Video for a visual of this drill.*
### Movement Prep
2 Sets:
20 Seconds Catch Hold + 20 Seconds Easy Row
## RUN
### Metronome Drill
We talk often about striking with our feet underneath our center of mass for the efficient running. One of the way to get to this place is to increase our step cadence. The optimal cadence typically falls between 170-180 strides per minute. Any slower than this, and we're more likely to be heel striking in front of the body. Today, we can use a metronome to work the timing of our pulls. We'll use 170 BPM for this drill. We'll switch feet every time we hear a beep. After doing some in place running inside, we'll immediately transition into an outdoor run to feel out this cadence in real time. There is a link next to the "Metronome Run" for a YouTube video that contains a 170 BPM Metronome.
### Movement Prep
1 Minute Metronome Run [Video](https://www.youtube.com/watch?v=x0kMsWoitrQ)
100 Meter Run
# PRACTICE ROUND [20:00-25:00]
## 1 Round
10/7 Calorie Row
100 Meter Run
# STRATEGY + WOD [25:00-60:00]
## GENERAL
* With the score being the slowest of the 8 rounds, we're looking for consistency across the board
* Let's think of each interval as repeats at about 85% effort
* If we come out too slow, we won't get the effect we're looking for
* If we come out at 95-100% effort, we likely will fall off somewhere in the middle rounds
* The goal is to *need* the rest to sustain that one strong pace throughout
* Two simple things can make a big difference on the rower:
* Start each round with a quick burst to get the machine revved up before settling into your pace
* Get out of the straps quickly and immediately into the run
* Setting the straps to a tension that allows you to not have to touch them with your hands can be helpful with this
# AFTER PARTY
## Midline A
3 Giant Sets:
50 Meter Double Dumbbell Farmers Carry
25 Meter Single Arm Overhead Carry (Left)
25 Meter Single Arm Overhead Carry (Right)
Rest 2 Minutes Between Sets
## Midline B
1 Round:
40 Weighted AbMat Sit-ups
40 Rower Pike-ups [Video](https://youtu.be/2LQhcV21g6E)
40 AbMat Sit-ups
# WORKOUT VARIATIONS
## HOME GYM
On the 4:00 x 8 Rounds:
40 Double Unders
200 Meter Run
# MODIFICATIONS
## 20/15 ROW
* 12/9 Calorie Assault or Echo Bike
* 12/9 Calorie Ski Erg
* 15/12 Calorie Bike Erg
* 20/15 Calorie Schwinn Bike
* Increase Run to 400 Meters
## 200 METER RUN
* 500 Meter Bike Erg
* 250 Meter Ski Erg
* 12/9 Calorie Assault or Echo Bike
* 20/15 Calorie Schwinn Bike
* 150 Meter Air Runner or Trueform
* 15 Shuttle Runs (10 Meters)
* Increase Row to 40/30 Calories