0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

1 minutes easy pace row/run/bike (whatever you are choosing for the pre-test)

15 x Sit-ups

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Conditioning (New 4-week Sunday cycle):

15 minute time block:

Pre-Test:

*Pick your poison

Bike: 1 minute max calories, 3-5 minutes rest, 50/35 cals for time

Run: 3 minute max distance run, 3-5 minutes rest, 800m run for time

Row: 3 minute max distance row, 3-5 minutes rest, 500m/400m row for time

*whatever they select for this pre-test is what they should do for the full cycle, comparing the max distance/calorie time frames with the distance/calories for time is a great way to begin to understand what your paces are for workouts

*these are max effort, get a true indication of where you are

*the 15 minute time block takes into account rest they will need after the for time portion

35:00-40:00

Rest/transition to next section

40:00-52:00

4) MetCon:

10,9,8,7,6,5,4,3,2,1 of:

Push-ups

Inverted Rows (VIDEO)

KB Goblet Squats

*solid conditioning block before, so the Sunday MetCons will be more strength based

*Pace: Aggressive: 8:30, Solid: 10:00, Limit: 11:30

Beginner: knee or hands elevated push-ups, stomach height for the bar set-up on the rows, 26/18

Scaled: knee or hands elevated push-ups, waist height for the bar set-up on the rows, 35/26

Rx: upper thigh height for the bar set-up on the rows, 53/35

52:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Foam Roll and Stretch in that order