General Warm Up (6-14)
1:00 shuttle run
1:00 jump rope skills
3 rounds
Specific Warm Up(15-32)
3-5 minutes double under practice
- Timing
- Higher jumps
- 3-5 singles + 1-2 doubles, ect…
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3 Hip down push ups
3 Push Up
3 Burpee + hop feet to hands
4 Burpee + step foot to hands (rotate stepping leg)
4 Burpee over DB
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At lighter than workout load
3 Single arm KB or DB Deadlift each side
50ft. SA farmer carry right
50ft. SA farmer carry left
+
50ft. SA carry at workout weight (RT)
50ft. SA carry at workout weight (LT)
Primer:
25 Double Under
6 Lateral DB Burpee
100ft. SA farmer carry
For time. (workout pace)
RXConditioning (34-55)
Every 3:00 x 7 sets
75 Double Unders
15 Lateral DB Burpees
Max effort single arm farmer carry (50/35lb.) (25ft. out and back segments)
*Every 5ft. covered in the farmer carry is 1 rep!
*Score is total distance traveled in reps
Intermediate: 35-50 double unders, 35/20lb.
Baseline: 50 single unders, 10 burpees, 15/10lb.
(55-60)
1:00 kneeling forearm stretch
:30 calve stretch each leg (toe against wall)
(0-5)
Simple and effective real life conditioning today. How often have you gotten to the airport, jumped over a few people, pushed a few down and then sprinted to the gate while not wheeling your suitcase but carrying it to go faster? Never? Just me? Got it. Well today we focus on accuracy and speed of execution on the jump rope and burpees in order to give us the most amount of time possible to accumulate maximum distance for single arm farmer carries. The trick today is for you to know when you need to stop and get ready/rested for the next interval. There is no “rest” today, so is it better for you to stop early and get rest or make it one more length prior to the conclusion of the effort? Scale the double under range and burpee volume so you have just over a minute each round to carry.