0:00-10:00 General Warm-up
10:00-12:00 Explanation of Specific Warm-up
12:00-18:00 Specific Warm-up
18:00-32:00 Cardio is Hardio
32:00-33:00 Rest/water break
33:00-38:00 Explanation of Endurance Prep and Endurance
38:00-40:00 Transition to Endurance Prep and any equipment set up
40:00-45:00 Endurance Prep
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
3-5 each way Scorpions
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretcch
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Straight Leg Marches
10yd Walking Lunge and Rotate
20-30 seconds each side Standing Groin Stretch
MANAGEMENT:
Really need to make sure legs are loose and body temperature increases, the specific warm-up will help this as well
Specific Warm-up
Alt. EMOM 6
M1: 20 seconds Bike
M2: 20 seconds Flutter Kicks
MANAGEMENT:
2 people could share one Bike, start one person on the Bike and one on Flutter Kicks, alternate back and forth
It is 3 rounds of each movement, instruct them to start at an easy pace on the Bike and add intensity each round
Cardio is Hardio
“7th Heaven”
Every 2 minutes for 14 minutes (7 Rounds)
Round 1: 40 second Max Calorie Bike
Round 2: 30 second Max Calorie Bike
Round 3: 20 second Max Calorie Bike
Round 4: 10 second Max Calorie Bike
Round 5: 20 second Max Calorie Bike
Round 6: 30 second Max Calorie Bike
Round 7: 40 second Max Calorie Bike
FOCUS:
These are max effort intervals to continue to improve your top end fitness
Going down the ladder won’t be too bad, coming back up will be the “fun” part 🥵
EQUIPMENT CONSIDERATIONS:
As mentioned in the Specific Warm-up, 2 people can share one Bike
Partner 1 goes from 0:00-0:40, 0:40-1:00 is transition, Partner 2 goes from 1:00-1:40, 1:40-2:00 is transition
Partner 1 goes from 0:00-0:30, 0:30-1:00 is transition, Partner 2 goes from 1:00-1:30, 1:30-2:00 is transition…repeat this format throughout
Set the clock for 7 intervals of 2:00…if you don’t know how to do this, then learn 😁
Endurance Prep
3 Rounds
20yd KB Front Rack Carry
5 AbMat Sit-ups
40yd Sprint
5 AbMat Sit-ups
Endurance
AMRAP 10
40yd KB Front Rack Carry
10 AbMat Sit-ups
80yd Shuttle Sprint
10 AbMat Sit-ups
SCORE: Rounds + Reps
GOAL: 7-8 Rounds
PACE: Steady Eddy or Betty…breathe, move, stay consistent
FOCUS/STRATEGY:
10 or 20yd zones would be ideal for the Carry and Shuttle
KB must be held with two hands on the front rack position for the carry
Sprint, change direction and accelerate again on the Shuttles
Breathe and move on the Sit-ups, hands touch the ground over your head, touch your toes so you sit all the way up each rep
This format and movements should allow you to move consistently throughout the 10 minutes
CARRY OPTIONS:
If you have heavy sandbags, D-balls, or enough sleds this would be a good time to use them in place of the KB
WEATHER CONSIDERATIONS:
If weather allows you to be outside then you could do a 50m heavy carry and a 100m run if you want