General Warm Up (5-12)
1 round:
200m Easy jog
then…
10 Single Leg Line Hops (10 laterally, 10 fwd/bwd each leg)
10 Bend and Bow
20 Plate Hops
10 Leg Swings (each leg, fwd/bwd and side to side)
10 Single Leg Plate Hops (10 laterally, 10 fwd/bwd each leg)
10 Spiderman Lunge Stretch (5/side)
then..
100m Hard Run
Specific Warm Up (12-17)
Broad Jump/Vertical Jump:
2 Broad Jump + 1 Vertical Jump at 6 RPE
2 Broad Jump + 1 Vertical Jump at 8 RPE
2 Broad Jump + 1 Vertical Jump at Max Effort
*Just getting a feel for these movements and aim to jump higher/farther each time to see what is possible for them and have some goals in mind
Burpee:
5 Hips down pushups
4 Burpee Hip Pops (focus on hips high, feet to hands)
+
25′ Burpee Broad Jump (figure how many burpees/effort to cover distance)
(17-29)
Vertical jump practice x 8 max effort jumps (Rest as needed between these. They may not feel taxing but if you are jumping as high as you can, which is where their value lies, then you’ll need some time between jumps.
+
5 sets of triple broad jump (rest as needed here)
RXConditioning (32-50)
5 rounds for total time:
200m Run
50ft. Burpee Broad jump (25ft. out and back)
2:00 Rest
Goal: Sub 2:00 per round.
Sub 18:00 finish time.
Intermediate:
5 rounds for total time:
200m Run
30ft. Burpee Broad jump (15ft. out and back)
2:00 Rest
Baseline:
5 rounds for total time:
100m Run
25ft. Burpee Broad jump
2:00 Rest
(52-60)
3 sets:
15-20 Toe Lifts/Tib Raise
15-20 Calf Raises (leaning against wall)
(0-5)
Today we jump and run and breathe! No weights in sight but we will still put a priority on learning the proper mechanics of jumping in order to make us fitter! The goal today is to develop power and speed. The good news is that if we can help you jump further, higher or run faster, your weights will keep going up on the barbell workouts. During the conditioning we should aim to push each interval as it comes to speed and rely on the rest interval to try to help us keep our intensity up throughout. The score is your total working time!
Vertical jump demo:
Triple Broad jump: