0:00-10:00 General Warm-up

10:00-12:00 Explanation of Specific Warm-up

12:00-19:00 Specific Warm-up

19:00-31:00 Cardio is Hardio

31:00-32:00 Rest/water break

32:00-37:00 Explanation of Endurance and Logistical instructions if needed

37:00-39:00 Transition to Endurance Prep and any equipment set up

30:00-39:00 Endurance Prep

39:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10/10 each side Standing Leg Swings (front to back/side to side, hold onto rig)

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Lying Glute Stretch

3-5 reps of each with 5 second hold Up Dog to Down Dog with Calf Stretch

20-30 seconds each side Standing Groin Stretch

10 Walking Lunges

MANAGEMENT:

• The Cardio is sprinting and change of direction, be sure they are loose and prepared for this

Specific Warm-up

20 yd Sprint

10 Air Squats

30 yd Sprint

10 Lying Leg Raises

40 yd Sprint

20 Mountain Climbers

MANAGEMENT:

• You could do this 1 to 1 with a partner if needed for space, Partner 1 does the shuttle and the reps while Partner 2 rests, then switch

Cardio is Hardio

“Triple Threat” Pre-test

Every 4 minutes for 12 minutes

300yd Shuttle Sprint

FOCUS:

• This is our Top End Fitness Test, we will retest this, I encourage you to NOT change this to a 400m run, the shuttle is really good for high end capability and sprinting/change of direction is great for muscle strength and power

• If you have not sprinted and/or changed direction quickly in some time, take it easy especially on the first one

• 25yd zones are ideal, but if you need to go down to 20yd or 10yd zones because of space that will work as well. This can be outside if you have the ability to do that, just make sure the surface is good for changing direction (meaning, not gravel or sand or anything that will cause slips)

• Complete the 300yd Shuttle Sprint, then rest for the remainder of the 4 minutes, this should allow 2 to 3 people to share a “lane” if needed

Endurance Prep

2 Rounds

1 minute for 30 Mountain Climbers

30 seconds Rest

1 minute easy to moderate pace Row

30 seconds Rest

1 minute for Burpees (6-8 reps)

30 seconds Rest

Endurance

For Time

160 Mountain Climbers

80/64 Calorie Row

40 Burpees

SCORE: Time

GOAL: 14:00-16:00

PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind

FOCUS/STRATEGY:

• Good, flat back, pull those knees up high towards the chest, 160 total, 80 per leg

• Long and strong pulls on the Row, find a rhythm with your breathing, good leg drive and finish with a solid pull, RPE of 7

• Steady pace on the burpees, force yourself to drop you will get back up

EQUIPMENT CONSIDERATIONS:

• You can have two people share a Rower and have one do the Row last

• 80/56 Calorie Ski is a good option, and once again you could have two people share a Ski Erg and have one go backwards

• If absolutely needed you could change the format of the workout to as follows

• 3 Rounds: 1 minute Max Mountain Climbers, 30 seconds Rest, 1 minute Max Calorie Row, 30 seconds Rest, 1 minute Max Burpees 30 seconds Rest, this would allow three people to share a Rower and you could still use the Ski Erg in this format as well

LOGISTICS:

• I would line all of the Rowers (and/or Ski Ergs if using) along a wall or side of the gym to leave the rest of the space open for Mountain Climbers and Burpees, you could even put the Ergs outside if weather allows