Warmup:
3:00 Blood Flow
then
3rds
10 Scap-Pulls
:30 hollow body hold + 10 hollow rocks
20 mountain climbers 1:1
10 Spider-Man lunges
Strength/ Skill
Kipping Drills
Coach Choice for drills
Beginner athletes
Work with coach on kipping drills
Capable athletes
6 Min AMRAP
Ring or Bar Muscle ups
For quality
This is not a test. This is 6 mins to perform them with a conversation pace.
Do 1-3 at a time.
Leave room for improvement.
Conditioning
Min 0-Min 12
1 Mile run Test
Min 12-Min 22
10 Min AMRAP
5 Burpee Pull ups
10 Box Jumps (30/24)
10 DB Renegade Rows w push up (50/35)
Intent: Intensity Level : Moderate to high. Benchmark. The first part is to test your mid range capacity levels. Second part Power. Moderate duration constant work. Body weight combination with moderate loading to ensure a heart pumping workout.
Strategy: Focus on a time you want to set. See that time in your head and see yourself running back to the gym and hitting that time. This is the power of visualization. Great athletes in every sport use this tool to help them succeed.
Use the return as a springboard to go faster on the second 800. Meaning when you turn around, push harder.
For those way under 10 Min mark, great job. Use this time to recover. Allow your body to feel refreshed. Your inner cardio bunny may be tempted to come out and do something until the next portion begins. Rest is a weapon.
Second portion is a constant work piece. This will need some good pacing. The three movements are all very different from one another. Use that first round to game plan the stimulus that you feel and then gauge how to proceed forward.