Owen

Workout Description

7-Minute AMRAP

6 Dumbbell Ground to Overhead (each side)
6 Single-Arm Bent-Over Rows (each side)
6 Burpees

Score: Total rounds + reps completed in 7 minutes

Cycle: Post-Season
Purpose: Restore rhythm, reinforce mechanics, and reintroduce conditioning with controlled intensity.

Owen appears during the post-season to help athletes rebuild consistency under light fatigue while emphasizing sound movement patterns and efficient transitions.

Key Form Expectations

Dumbbell Ground to Overhead

Maintain a flat, neutral spine during setup and pull.
Use leg drive to initiate the movement rather than relying solely on the shoulders.
Finish with full hip and arm extension overhead.
Avoid excessive arching or leaning back at the top.

Single-Arm Bent-Over Row

Neutral spine throughout the movement.
Shoulders remain square to the ground; avoid rotation.
Control the eccentric (lowering) phase of each rep.

Burpee

Chest touches the ground (unless scaled).
Full hip extension and controlled jump at the top.
Smooth transitions between reps to avoid wasted movement.

Key Performance Indicators for Advancement

An athlete is ready to advance when they can:

Maintain consistent mechanics across all rounds
Complete at least one round beyond their current level’s target
Handle prescribed loading without breakdown in posture or control
Recover efficiently post-workout
- Foundation/Development: within ~3 minutes
- Performance/Proficient: faster recovery expected

Athlete Debrief (Journal Reflection)

After completing Owen, athletes are required to complete a Plus–Minus–Improve reflection in their training journal.

PLUS (+)

What went well today?

Which movement felt the most controlled and consistent?
Where did you stay calm and efficient under fatigue?
What part of this workout matched your intention going in?

MINUS (–)

What challenged you or broke down?

Where did technique begin to slip, if at all?
Did pacing become rushed or reactive at any point?
Which movement created the most unnecessary fatigue?

IMPROVE (→)

What will you do differently next time?

One technical focus you will prioritize
One pacing or breathing adjustment to apply
One preparation habit you’ll emphasize before your next attempt

Progress is not just measured by score.
It’s measured by awareness, adjustment, and intention.