• Teaching Temporary & Class Overview
“Raspberry Beret” is an extended, sustained cardio check that blends working, core stamina, and weighted step-overs. After a hip, shoulder, and lat-focused mobility move, athletes will transfer right into a bar and midline prep sequence, progressing via kip drills, core activation, and constructing to working hundreds on the step-overs. The conditioning piece challenges consistency throughout 4 rounds of 800m runs, toes-to-bar, and single dumbbell step-overs. Athletes ought to tempo early as if making ready for five rounds as an alternative of 4, holding again barely to make sure even splits throughout all rounds. The exercise calls for midline management, grip endurance, and regular cadence on the step-overs whereas protecting runs inside 5k tempo + 7–10 seconds per kilometer. Coaches ought to emphasize managing interference between actions and protecting transitions easy.
metcon: “Raspberry Beret”
4 rounds for time of:
Run, 800 m
20 Toes-to-bars
20 Single Dumbbell Field Step Overs, 50/35 lbs, 24/20 in
Time Cap: 32:00 Objective
Time: 22:00-28:00
Equipment:
3 rounds for high quality of:
Hole Maintain, 30 secs
Relaxation 15 secs
Forearm Plank Maintain, 1 min
Relaxation 30 secs
