02/10/2021

5 SETS FOR TIME

200m Run or Cal Bike -- 1:00 Cardio choice, 250m Row or 200m Ski erg

15 Hand Release Push-Ups

20 Slam Balls (30/20)|(20/10)

15/12 Cal Bike

-Rest 1:00 b/t Sets-

*4:00 time Cap per round (not including the 1:00 rest.)

FINISHER

3 SETS FOR QUALITY

50' Quad Crawl

20 Kneeling Banded Chest Press*

1:00 Banded Plank**

-Rest as needed b/t sets-

*Band goes across the back.

**Plank on hands.

ADJUSTING

*Reps, Loading, Volume*…

200m Run-- We want our athletes to finish the run within 1:10, adjust the distance so they complete it this time frame. :45

of shuttle runs is a great option for your newer and deconditioned athletes.

HR Push-Ups-- We want to preserve the Hand Release as much as possible here. For your newer and deconditioned

athletes adjust the reps down to 7-10. Maximum of 3 sets with a small to minimal rest between. :50 Cap on HR Push-Ups.

Ball Slams-- :50 cap to complete these Ball Slams. Athletes that are having trouble with fast cycling, adjust the number to

12 Ball Slams per round.

Cal Bike-- This can easily derail your athletes as it can be time consuming as the rounds increase. 1:10 cap on the bike to

ensure athletes are getting the intended stimulus of the workout.

*Movement Adjustments*...

200m Run/ Cal Bike -- 1:00 Cardio choice (whatever you have available.) 250m Row or 200m Ski erg. Keep in mind that

some of your athletes may have rowed the previous day.

HR Push-Ups -- As mentioned above we want to preserve the Hand Release as much as possible, Knee HR Push-Ups

should be the first option. Push-Ups (no hand release), Knee Push-Ups or DB Floor Press are great options for today.

Slam Balls -- Plate Ground to OH if you don't have enough Slam Balls for everyone. Russian KB Swings is a great option

today.