"I'm A Snake"
5 Rounds:
1 Minute 10-Meter Shuttle Runs
1 Minute Step Back Lunges
1 Minute Sit-ups
1 Minute Rest
"Sunday Runday"
Run 2-3 Miles
KG | N/A
AGE GROUP
13-15 & 55+ |
N/A
Today is meant to be treated as recovery movement. Athletes should aim to work for about 0:40 on each station. We should not necessarily aim to “attack” today, rather than move at a steady pace throughout.
Score | Total Reps
Shuttle Run | Down = 1 rep today. Athletes should touch the ground at each turn around point.
Step Back Lunges | Aim for full range of motion on these reps.
Sit Ups | Athletes should be able to steadily move for 0:40, if we cannot we should find a different movement.
Today is Recovery
Encourage athletes to move with full range of motion, throughout reps today. If we are struggling with a certain movement, have athletes scale that movement.
SHUTTLE RUNS
Treadmill/Runner
Bike
Ski
Row
REVERSE LUNGES
Sub Air Squats
SIT UPS
Reduce Reps
Hollow Rocks
(0 - 3 minutes)
Whiteboard Brief
(3 - 9 minutes)
General Flow 0:20 Each
(9 - 19 minutes)
Sit Up | tell, show, do, check
Shuttle Run | tell, show, do, check
N/A
(19 - 25 minutes)
Practice Round
Break
Workout adjustments if needed
(25 - 45 minutes)
Look For
Post Workout Clean Up & Chat (45 - 60)
Zone 2
40-80 Minute Bike Erg (RPE 2-3)
MINDSET
Denis Waitley - "There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them." - You can either adapt to life as it is or take responsibility for creating the life you want; the choice is yours.
