Friday October 7th
22.10.07
INTENDED STIMULUS
13:00-19:00.
Finish the double-unders in less than 1:30.
Finish the 400-m run in less than 2:30.
Double monostructural workout that will create an intense cardiorespiratory stimulus.
Athletes will have to manage high very high heart rates and fatigue in the calves and feet.
We want athletes running today.
RX
5 rounds for time:
75 double-unders / 125 single-unders
400-m run
LEVEL 2
5 rounds for time:
1:00 double unders / 125 single-unders
400-m run
LEVEL 1
5 rounds for time:
100 single-unders
300-m run
SKILL WORK
Pre-workout:
5 sets:
100-m sprint
STRETCHING
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
WHITE BOARD BRIEF
Target time | 13:00-19:00
The couplet of double-unders and running makes for a very aerobic workout so you can expect your heart rate to elevate quite quickly.
Complete the run in 2:30 or less each round.
Complete the double-unders in 1:30 or less each round.
Find a run pace that allows you to be successful during the double-unders. If you are great at double-unders, shoot to go unbroken. If you struggle with double-unders, shoot for 3 sets of 25 reps. The goal is to eliminate tripping on the double-unders.
This workout is a great pacing test. Note the clock after the first round and stay within :20 of that time every round after. If you experience a larger drop-off than :20, you likely were moving too fast.
