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

20:00-36:00

3) Conditioning (week 4 of 4):

15 minute time block:

Post-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

36:00-41:00

Rest/transition to next section

41:00-50:00

4) MetCon:

3 Rounds For Time:

100m x Single KB Farmer’s Carry

16 x Single KB Sprawl to Suitcase Deadlift (VIDEO)

*focus on keeping your body in solid position without lean forward or to the side

*Pace: Aggressive: 6:00, Solid: 7:30, Limit: 9:00

Beginner: 26/18

Scaled: 35/26

Rx: 53/35

Rx+ 70/53

50:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Foam Roll and Stretch in that order