"Step Aside"
50-40-30-20-10:
Single Dumbbell Box Step-up (20")
10-Meter Shuttle Runs
Dumbbell: (50/35)
KG | (22.5/15)
"Sunday Runday"
Beginner: Run 2.5 Miles
Intermediate: Run 3.1 Miles (5K)
Score: Completed
Target Stimulus: Zone 2 [RPE 2-4]
KG | N/A
AGE GROUP
13-15 & 55+ | (35/25)
KG | (15/11)
N/A
Descending ladder on our movements today. Athletes should hold a single DB on the shoulder for the step ups and alternate legs each rep. The shuttle runs are written as 10 meters, which equals to 30’.
Score: Time
Target Score: 15-20 Minutes
Stimulus: Recovery [RPE 2-3]
Step Ups: Single DB on shoulder, large sets unbroken.
Shuttle Runs: We do not require a two foot over the line touch, but if you choose to require it, you can decrease the length to 25ft.
Drive the chest up as you stand
Focus on keeping the chest upright as we drive through the front foot. Look for athletes hinging the hips too much when they step up, to avoid low back pain.
DUMBBELL BOX STEP-UPS
Reduce Reps/Loading/Box Height
Sub Kettlebells
Dumbbell Forward/Reverse Lunges
Empty Barbell Back Rack Step-Ups
Goblet Squats
Unweighted Box Step-ups
SHUTTLE RUNS
Reduce Reps (1 rep = 10m)
Run
Treadmill/Runner
Calorie Bike Erg
Calorie Row
Calorie Echo Bike
(0 - 3 minutes)
Whiteboard Brief
(3 - 9 minutes)
General Flow 0:30 Each
(9 - 14 minutes)
DB Step Up Prep
N/A
(14 - 20 minutes)
Practice Round
Break
Workout adjustments if needed
(20 - 50 minutes)
Look For
Post Workout Clean Up & Chat (50-60)
Durability
Accumulate 5 Minute Ruck Plank
Every Break:
30 Seconds Ruck Wall Sit
Men: 30-60 Pounds
Women: 20-45 Pounds
MINDSET
Confucius
"Choose a job you love, and you will never have to work a day in your life."
When you find passion in your work, it no longer feels like a chore but becomes a fulfilling part of your life.
