12/23/2020

10-20-30-40-50

Box Jump Overs (24/20)

Sit-Ups

FINISHER

EVERY 1:30 x 5 SETS

150m Shuttle Run*

*Perform (3) 50m Shuttle Run increments. Rest in time remaining of

each Set.

ADJUSTING

*Reps, Loading, Volume*…

BJO & Sit-Ups - Volume is a major consideration today. For deconditioned athletes or athletes not accustomed to this

amount of volume or athletes not able to move 10reps / 10reps within 1:00, the volume should be adjusted down. Think

about dropping the set of 50 off the workout or the following reps schemes…10-15-20-25-30 or 5-10-15-20-25.

Sprints - Be mindful of your athletes after the Jumping in tackling the Sprint. For ALL athletes, the first sprint should be a

continuation of the warm-up. Demo how to properly turn in a shuttle run. Use the following pacing…

Sprint 1 - Warm-Up Pace

Sprint 2 - Moderate

Sprint 3 - Moderate+

Sprint 4 - Sprint

Sprint 5 - Sprint

For athletes not able to manage the distance, allow them to run (or walk) for :45 then actively recover or rest for :45 each

set.

*Movement Adjustments*...

BJO -- See above for the different techniques. But if an athlete can not jump, Step-Up and Step-Down is a fine sub...do not

force the jump up or the jump down.

Sit-Ups -- The Abmat Sit-Up can be tricky for athletes, especially the deconditioned. Reducing the reps is primary but also

should look to adjust the movement to a Reverse Crunch or a combo of Sit-Ups + Time Holding Plank or Knee Plank. For

example…

10 Sit-ups / 20 Sit-Ups / 10 Sit-Ups + :30 Knee Plank / 15 + :45 Knee Plank / 20 + 1:00 Knee Plank

Sprints - Adjust pace and distance of the run as needed to keep the athletes moving for about :45 or less with at least the

same amount of rest.