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
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