Fitness
A) 4 sets:
Bulgarian Split Squat x 8 each side @30X1
Rest 20s between sides
Rest 1 min between sets
B) 5 rounds:
1 min Double Unders
1 min Goblet Hold Step Ups (16/12kg)
1 min Handstand Hold (1s = 1 rep)
1 min Air Squats
1 min Rest
Coaches Note: Scale Handstand Hold to Handstand with feet on Box.
Performance
A) As Fitness
B) Every 4 minutes for 6 rounds with a double break after round 3 (Go at 0, 4, 8, 16, 20, 24)
8 Deadlifts (100/70kg)
20s Assault Bike (95% effort)
Coaches note: if several athletes stagger their starts by 1 min.
A) 4 sets:
Bulgarian Split Squat x 8 each side @30X1
Rest 20s between sides
Rest 1 min between sets
B) 5 rounds:
1 min Double Unders
1 min Goblet Hold Step Ups (16/12kg)
1 min Handstand Hold (1s = 1 rep)
1 min Air Squats
1 min Rest
Coaches Note: Scale Handstand Hold to Handstand with feet on Box.
Performance
A) As Fitness
B) Every 4 minutes for 6 rounds with a double break after round 3 (Go at 0, 4, 8, 16, 20, 24)
8 Deadlifts (100/70kg)
20s Assault Bike (95% effort)
Coaches note: if several athletes stagger their starts by 1 min.
