"Equilateral"
10 Rounds:
1 Minute Row Calories
1 Minute Bike Erg Calories
1 Minute Shuttle Runs
1 Minute Rest
Score: Lowest Round of Reps
KG | N/A
Same as class
Pretty straight forward piece on paper today! Our transitions will be important from the start to maintain our consistency for all ten rounds. How and when you choose to execute those transitions will depend on where you feel that you are strongest in racking up those reps. Goal should be consistency across all of our rounds today, as your score is lowest total reps of any round.
Score | Lowest round of reps accumulated.
All Movements | Steady maintainable pace.
Shuttle run turn
Walk athletes through the efficient ways to turn on each shuttle run to make them more efficient.
For all movements
Sub Ski/Echo/Assault/Air Run
Every 25' = 1 shuttle run rep.
If able, it will be beneficial to set the room up station style, where athletes advance quickly forward to the next machine. This can also help flow if you have to have athletes start on different sections do to equipment.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General flow
Line drills
(9-13 minutes)
Shuttle run
N/A
(13-19 minutes)
Practice Round
Break
Workout adjustments if needed
(19-59 minutes)
Look For
Post Workout Clean Up & Chat (59-60)
Gun Show
A) 8x8 Double Dumbbell Curls (Rest 30 Seconds)
B) 100 Banded Tricep Pressdowns
* Complete All (A) Before (B)
