Wednesday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
"Tabata " Core Alternate 4 Sets of :30-:15
:30 BP Russian twist
:15 Rest
:30 Bird dog /alternating
1 set:
50-ft shuttle run
50-ft high knees
50-ft butt kicks
50-ft broad jump
50-ft walking lunge
50-ft spiderman stretch
50-ft bear crawl
50-ft high knees
50-ft crab walk
EARN IT RUN
1 set:
200-m run
Metcon
Metcon (Time)
RX
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
INTERMEDIATE
Same as Rx’d
BEGINNER
Every 5:00 x 3 rounds:
400-m run
then…
Every 3:00 x 5 rounds:
200-m run
Finisher
Metcon (Weight)
Extra Credit
20 rep Back squat or Goblet squat Unbroken
20 rep Back squat or Goblet squat Unbroken
Athletes choice of weight that can complete 20 reps
Cool Down
2 sets:
:30 leg swing (across body)/leg
:30 sit and reach stretch
:30 couch stretch / side
:30 pigeon / side
:30 leg swing (across body)/leg
:30 sit and reach stretch
:30 couch stretch / side
:30 pigeon / side
Aerobic-based workout that teaches athletes how to pace appropriately.
Finish the 800-m runs in 3:30-4:30.
Finish the 400-m runs to 1:30-2:30.
Rest with any remaining time in the 5:00 or 3:00 clock.
Athletes should have at least :30 to rest before starting the next interval.