TUESDAY 19 JULY 2022
“Reset Button” [ALL TRACKS]
5 Rounds For Time [40 Minute Time Cap]:
400 Meter Run
30 Double Unders
[Rest 1:00]
500/400 Meter Row
30 Double Unders
[Rest 1:00]
Score = Time it takes to complete the workout
STRUCTURE: Athletes will complete 5 rounds of a 400 Meter Run 30 Double Unders before resting 1:00. Following that rest athletes will complete a 500/400 meter Row and 30 Double Unders before resting for a another minute before beginning the next round with another run.
STIMULUS: “Reset Button” is a Sprint Pacer workout.
STRATEGY: Each 400 Meter Run should be completed in 2:30 or less. Each 500/400 meter Row Should be completed in 2:30 or less. Each set of 30 Double Unders should be completed in 0:30 or less.
SCALING: Choose distances/rep schemes that can be completed within the given times.
SCORING: Athletes’ score today will be the time it takes them to complete the workout.
MODIFICATIONS
400 METER RUN
-Reduce Load
-500/400 Meter Row
-400/350 Meter Ski
-1,000/800 Meter Bike
500/400 METER ROW
-Reduce Distance
-400/350 Meter Ski
-1,000/800 Meter Bike
-400 Meter Run
DOUBLE UNDERS
-Reduce Reps
-45 Single Unders
-Plate/Line Hops
AFTER CLASS
3-4 Sets of 8-12 Reps:
- Ring Plank Hold (60-90 Seconds)
- High Lateral Box Step Downs (Weigthed)
- Seated Dumbbell Reverse Fly