Sunday March 12th
23.03.12
INTENDED STIMULUS
Double monostructural couplet.
:20 of double-unders each round.
Aggressive 400-m runs immediately into a high-coordination effort under duress.
Rest 1:00 between efforts to allow for faster paces on the run.
RX
5 sets x 2:00 for reps:
400-m run
Max double-unders in the remaining time
– Rest 1:00 between sets.
LEVEL 2
5 sets x 2:00 for reps:
300-m run
Max double-unders in the remaining time
– Rest 1:00 between sets.
LEVEL 1
5 sets x 2:00 for reps:
200-m run
Max single-unders in the remaining time
– Rest 1:00 between sets.
SKILL WORK
Post-workout:
2 sets:
25 supermans
25 hollow hold
STRETCHING
3 sets:
:30 cobra stretch
:30 alternating scorpion stretch
WHITE BOARD BRIEF
Target: | :20-:30 of double-unders/round.
This couplet of monostructural elements is a heavy dose of cardiorespiratory endurance at paces that are borderline unsustainable.
The goal is to run each 400-m faster than they’re usually performed to have :20 or more time to perform double-unders.
As long as athletes can start jumping rope by 1:40 the run is a good distance. Otherwise, it will be scaled.
Similarly, as long as athletes can get 1 double-under in the remaining :20 they’re good to make attempts. If not, single-under is the go-to- scaling option.
The 1:00 of rest between rounds should be enough to maintain the near-sprint pace 400-m runs, but not enough to feel recovered. Expect the heart rate to be uncomfortably high, but fight to push through it!
