0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to Cardio Core
25:00-35:00 Cardio Core
35:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Lying Hamstring Stretch
Up Dog with Calf Stretch
Seated Groin Stretch
Standing Quad Stretch
Straight Arm Bicep/Shoulder Stretch on Rig
Specific Warm-up
2-3 Rounds
20-40yd sprint
30 second KB Front Rack Hold
Cardio Core
Every 5 minutes for 15 minutes
300yd Shuttle Sprint
40yd KB Front Rack Carry @53/35
SCORE: Fastest and Slowest time of the Shuttle
FOCUS:
Increase heart rate, core bracing and breathing…this is essential in so many workouts
It says sprint for a reason, push hard on the shuttle
Go heavy on the carry, it should challenge your ability to breathe and control your heart rate
EXECUTION:
20yd zones if you can, otherwise go with 10yd zones
Go outside if you can, but make sure the surface is stability to change direction
Even though the carry isn’t part of the time still do it immediately after the shuttle to get the stimulus
SCALED: 35/26
Rx+: 70/53
Endurance Prep
2-3 Rounds
6 KB Upright Rows
6 KB Lunge and Pass
Endurance:
5 Rounds For Time
12 KB Upright Rows
10 KB Lunge and Pass @53/35 (VIDEO)
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Push and Pray
Grip will start to be a factor in the later rounds
BEGINNER: Ring Rows, No weight on Lunges
SCALED: 35/26
Rx+: 62/44