04/06/2021

5 SETS FOR MAX REPS

1:00 - Walking Lunges

1:00 - Double Unders

1:00 - 200m Run

1:00 - Crossbody Mountain Climbers

1:00 - Plank Hold or Glute Bridge Hold

-1:00 Rest b/t Sets-

ADJUSTING

*Reps, Loading, Volume*…

Volume should be adjusted to allow athletes to sustain reps each round. Make sure to dial back intensity if athletes are

burning out in early rounds.

Run -- Adjust Run distance to be completed in :55 or less.

*Movement Adjustments*...

Walking Lunges -- Athletes can perform the Forward or Reverse Lunge in place or :30/:30 Split Squats. If the athlete

cannot Lunge they can perform Step-Ups.

Double Unders -- Athletes can perform Singles or Plate Hops. If a SkiErg machine is available they can perform 250m Ski.

Run -- Sub for 250m Row or 600m Bike.

Crossbody Mountain Climber -- Sub for Bicycle Crunches or Deadbugs.

Plank/Glute Bridge -- Athletes can sub for any Hold here some options include: Hollow Hold, Farmers Hold, Hang from Bar.