Tuesday, July 19, 2011

Work Capacity Test

This last Thursday the class did a pretty tough work capacity session and I was so impressed with how well everyones base fitness has gotten over the last 2 months. I have had a very consistent turnout so I figured they all would be psyched to push a little out of their comfort zone. The only recovery within the 20 minutes that the athletes had was sit-ups, which is not much recovery. The fastest person to finish finished the set in 16 minutes. The three exercises consisted of 5 Curtis Ps into 400m run and into 10 weighted sit-ups. The athletes had to complete 5 rounds. I recorded their time and I am going to retest them in 3 weeks to see if their strength and recovery improves.

Warm-up: 25, 20, 15, 10

Goblet Squats, Swings and Jump Lunges

5 rounds for time

5x Curtis P's

Run 400m

10x WTD situps

10 min

10x inchworm

10x plank walkup

10x Alligator Push-ups

10x Hippity Hops

3 rounds

10x situps

10x slasher/halo

10x ea side plank crunch

10 x Back Ext