RUNNING
EMOM 3:
100-m run
– Build smooth in pace with each run.
DB STEP-UPS
3 consecutive step ups/ R then L leg
6 alternating step-ups
3 consecutive DB step ups/ R then L leg
6 alternating DB step-ups
MINI-ROUND
1 set:
200-m run (fast)
10 DB step-ups
RX
Every 5:00 x 3 sets for reps:
800-m run
Max reps DB box step-ups (20/24 in) (35/50 lb)
– Use one DB.
INTERMEDIATE
Every 3:00 x 4 sets for reps:
400-m run
Max reps DB box step-ups (20/24 in) (25/35 lb)
– Use one DB.
BEGINNER
Every 5:00 x 3 sets for reps:
400-m run
Max reps box step-ups (20 in)
INTENDED STIMULUS
Begin the step-ups by 4:15 every round.
10+ step-ups/round. or go 600M
Lower-body interference between the step-ups and the run.
Encourage loading that allows athletes to stand entirely on one leg at a time.
3 sets:
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps
3-5 minutes flush row bike
2 sets:
1:00 foam roll quads
:45 foam roll glutes/side
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
2 sets:
10 Samson stretch lunges
10 box step ups
10 PVC good mornings
10 PVC overhead squats
10 hollow rocks
10 glute bridges
10 push-ups
10 ring rows OR 3-10 strict pull-ups