General Warm Up (5-12)
200′ Shuttle Run (50′ out and back twice)
10 Forward Leg Swings (each side)
10 Side to Side Leg Swings (each side)
20 High Knees
20 Butt Kickers
200′ Shuttle Run (50′ out and back twice)
5x Lunge, Lunge, Squat
10 Single Leg Glute Bridge (each side)
10 Jumping Air Squat
200′ Shuttle Run (50′ out and back twice)
lunge, lunge, air squat:
Specific Warm Up (12-28)
Box Back Squat:
5-5-5 Air Squat (narrow, wide, normal stance)
grab barbell…
5 Tempo Back Squat (:03 lower, :03 bottom)
3-5 Box Squat (building to starting load)
+
2 Shuttle Run (25′ down and back twice)
10 Walking Lunge
(28-40)
Every 2:00 x 6 sets
3 Box back squat (height should be just below parallel)
*All sets are working sets here. No flopping to bench or box. Set it up so that the corner is between the legs, not the flat side.
RX: (45-58)
100ft. Walking Lunge
10 shuttle run (25ft. out and back = 1)
5 rounds for time.
Goal: Sub 11:00
Cap: 13:00
Intermediate:
75ft. Walking Lunge
8 shuttle run (25ft. out and back = 1)
5 rounds for time.
Baseline:
25ft. Walking Lunge
5 shuttle run (25ft. out and back = 1)
5 rounds for time.
(58-60)
200m Walk
Today is our second squat focused day of the week. Similar to the pause squats earlier this week, the box squat challenges athletes to stay controlled and strong throughout the entire movement. Set the box, bench, or plates so the hip crease reaches just below the top of the knee at the bottom of the squat. The box serves as a depth target and control point, not a place to relax or rebound from. Athletes should maintain tension in the hips and core throughout the rep, staying active and engaged as they reach back and lightly settle onto the target before driving back to standing. Because the box limits safe bailout options, spotters are strongly encouraged during heavier sets.
The conditioning piece is all lower body with no real opportunity for recovery. As soon as athletes see lunges and running with no external load, they should know the challenge will come from volume, pace, and accumulating fatigue. Encourage athletes to push the speed of both movements while remaining consistent from start to finish. The lunges will create significant fatigue and burn in the legs, making the runs increasingly challenging as the workout progresses. The goal is to develop local muscular endurance in the lower body and build the ability to continue producing effort under fatigue.