Plyometrics
7×3+2
3 Weighted Vertical Jumps
+
2 Broad Jumps (not weighted)
Resting 1 minute between rounds
WOD
EMOM 15 Mins
5 Shoulder to Overhead
Score = Total weight moved
Eg: 5×15=75×100=7500kg
*Weight must come from the ground
PEAK
3 x 10min conditioning intervals
Modality choices: Run – Row – Ski erg – C2 bike – Assault bike
– Parts A1 and A3 will be the same modality and A2 a
different one (e.g. Row / AB / Row).
A1. 10-minutes “FARTLEK” (speed play)
1-minute @ 10-minute race pace
1-minute @ steady pace that allows for some recovery
REST 2min
A2. 10-minutes @ steady pace you could maintain for
30-minutes
A2. 10-minutes “FARTLEK” (speed play)
1-minute @ 10-minute race pace
1-minute @ steady pace that allows for some recovery
*Nasal breathing only