10.29
Metcon (10 Rounds for reps)
Eeyore
Every 3:00 (10 sets)
150m Shuttle Run (Sprint!)
Every 3:00 (10 sets)
150m Shuttle Run (Sprint!)
Skill
Advance:
5 sets (10:00)
4-8 Shoulder Taps (total) + 5-10 Side Shuffle Steps (each direction)
3 Kick up to Handstand + Forward Roll
5 sets (10:00)
4-8 Shoulder Taps (total) + 5-10 Side Shuffle Steps (each direction)
3 Kick up to Handstand + Forward Roll
Intermediate:
5 sets (10:00)
4-8 Forearm Taps (total) + 4-8 Side Shuffle Steps (each direction)
3 Headstand + Forward Roll
Beginner:
5 sets (10:00)
4-8 Box Shoulder Taps (total) + 5-10 Box Side Shuffle Steps (each direction) or 1 Around the World (both ways)
3 Forward Rolls
* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *
Target time: 30-40 secs
Time cap: 55 secs
STIMULUS and GOALS
Stimulus for today’s workout is high intensity. Athletes will Run 1x150m shuttle sprint on the 3 minutes for 10 sets. We completed a workout a few weeks ago that was 200m runs (every 4:00) with a high intensity but not an all out sprint. Athletes should aim to maintain around a 90% effort with the first Shuttle Sprint being the slowest while the last one being the fastest.
This workout is all about acceleration, stopping momentum, and getting back up to speed. This will be be tougher than the 200’s