03.31.2014

IN-STATION DAY

Gear Needed:

  • jumprope
  • space to sprint
  • sled & rope
  • #40 sandbag

Warm-up:

  1. 100 single-unders
  2. 5 rounds of the following:
    10 pushups
    10 bent-row with #40 sandbag
    10 bodyweight squat

WORKOUT:

  1. 10 Minutes AMRAP:
    10 Double-Unders
    1 50 foot sled drag
    10 Clapping Pushups
    1 50 foot SEATED sled drag
  2. -REST 5 MINUTES-
  3. "TAG TEAM" 4 ROUNDS:*
    Partner A: Suicide Sprint 6 lengths of 50 ft
    Partner B: Hold Plank Position till partner A is done
    Switch.  Four rounds of each position.  

*IF YOU HAVE NO TRAINING PARTNER- Just time yourself.  If it takes you 73 seconds to do your sprints, you have to plank 73 seconds.  If it only takes you 55, you only have to plank 55.  The point of the training partners is to "encourage" the sprinter to run faster.  

Posted on March 18, 2014 .