WARM UP

2 Rounds
100 M Run
Line Drills (25 ft distance each skill)

-Butt Kicks

-High Knees

-Walk on Toes

:10 CONDITIONING
All performed on your weakest machine:

4:00 Machine

Rest 1:00

3:00 Machine

Rest 1:00

2:00 Machine

Rest 1:00

1:00 Machine

Rest 1:00

1:00 Machine

Rest 1:00

2:00 Machine

Rest 1:00

3:00 Machine

Rest 1:00

4:00 Machine

Pacing: Sustain

Target Score: As consistent as possible

Coach Focus: Today will be all about athletes spending time on a machine

they feel they need to work on with the goal of learning how to pick an

appropriate pace and stick with it. The total working time is 20 minutes

with a short 1:00 rest between to keep intensity higher than going

straight through. Athletes should be instructed to hold a consistent

average pace across all intervals. Row/ski can use a 5k pace for

reference and Bikers can use a 10k pace as reference.

EXTRA SKILL WORK

On your own clock –

Alternating Every Minute on the Minute for

6:00 (twice through)

1- 6 Left Leg Pistols

2- 6 Right Leg Pistols

3- 6 Alternating Leg Pistols

Not there with pistols yet? Try these modifications.

Athletes may grab the toes, use the rig for assistance, “toe tap” forwards, backwards etc., curtsy pistols, box pistols etc. for scaling options.