General Warm Up (5-12)
3 rounds:
200′ Shuttle Run (can turn around every 25 or 50′)
:15 Single Leg Wallsit Right
5 Lunge, Lunge, Squat
:15 Single Leg Wallsit Left
lunge, lunge, air squat:
Specific Warm Up (12-17)
Back Squat:
8 Good Morning
5 Kang Squat
3 Tempo Back Squat (:03 lower, :03 bottom each rep)
3-5 Normal Back Squat
kang squat:
(22-37)
Every 3:00 x 5 sets
5 Back squat (approximation of 75%1rm or 85% of your heavy 3 from last week)
RX (41-56)
6 rounds for time
200m Run
1:00 Wall sit (accumulate)
Goal: Sub 2:30 rounds (think 1:00 run, 1:30 to accumulate 1:00 of wall sit) or scale to keep it similar to that!
Wall sit: Hips + shoulders against wall. No hands on legs or wall. Hip crease just below top of knee.
Intermediate
6 rounds for time
200m Run
:40 Wall sit (accumulate)
Baseline
4 rounds for time
100m Run
:20 Wall sit (accumulate)
(58-60)
:30 Pigeon (each side)
:30-1:00 Pancake
1:00 Bike easy pace
20 Banded row (band attached to rig)
20 Plank shoulder taps (10 each)
1:00 Row easy pace
10 Alternating step back lunge + overhead reach
10-15 Rower hamstring curls
10 Lateral plank rotations (each side)
1:00 No push up burpee (easy pace)
10 Banded pass throughs
15-20 Banded pull a part
20 Landmine standing rotations (10 each side)
3 Rounds
Today’s focus is building the back squat. Load the barbell with intention and let strength be the priority for the day. Athletes should start at a challenging weight and continue building throughout the session. Coaches should be mindful of time management while still allowing stronger athletes enough opportunity to make meaningful jumps in load.
The conditioning piece is intended to be fast, smooth, and consistent. Focus on relaxed running mechanics, steady breathing, and maintaining a consistent cadence throughout. For the wall sits, athletes should be able to complete the prescribed hold time unbroken at least once. If not, scale the duration so the workout remains challenging without turning into an excessively long grind.