0:00-7:00
1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP:
3 Rounds
10 x Single DB Curl to Press (5 each arm)
10 x Lunges (5 each leg)
15:00-20:00
Explanation and Set-up for next section
20:00-30:00
3) Strength:
Every 2 minutes for 10 minutes (5 sets):
10 x Double DB Curl to Press
10 x Double DB Step-ups (5 each leg, same weight as curl to press)
*build in weight as you can
30:00-35:00
Explanation and set-up for MetCon
35:00-50:00
4) MetCon:
15 minute running clock:
As Many Reps as Possible in 3 minutes:
60 x Double Unders
Max Push-ups with remaining time in the 3 minutes
*make sure you give yourself 5-10 seconds to get to 400m start line
3 minute block:
400m Run as fast as possible (should take no more than 2:30, scale down as needed)
*remaining time is rest
As Many Reps as Possible in 3 minutes:
60 x Double Unders
Max Push-ups with remaining time in the 3 minutes
*make sure you give yourself 5-10 seconds to get to 400m start line
3 minute block:
400m Run as fast as possible (should take no more than 2:30, scale down as needed)
*remaining time is rest
As Many Reps as Possible in 3 minutes:
60 x Double Unders
Max Push-ups with remaining time in the 3 minutes
*goal is to get the double unders done in 1:30 or less, this is a good amount of time for push-ups, this will begin to work on strength endurance for this movement and working through accumulated fatigue
*Pace: Aggressive: 100/80 push-ups/1:35 400m, Solid: 85/68 push-ups/1:55 400m, Limit: 70/56 push-ups/2:30 400m
Beginner: 1:15 of plate or line hops, knees or hands elevated push-ups, 200m Run
Scaled: 1:15 of single unders, knees or hands elevated push-ups, 300m Run
Rx: as is
Rx+: Hand Release Push-ups
50:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN: 3 Rounds
Up dog x 20 seconds
Down dog x 20 seconds
Child’s pose x 20 seconds