• Teaching Notes
This exercise is designed to check endurance, effectivity, and ability beneath fatigue. Athletes ought to purpose for constant pacing throughout all six rounds, pushing their efforts on the run and row whereas sustaining fast transitions. The air squats ought to be accomplished unbroken and quick to maximise time for the handstand stroll. Superior athletes ought to purpose for managed, environment friendly handstand walks, whereas intermediate and newbie athletes can modify with wall walks or bear crawls as wanted. Coaches ought to concentrate on correct working mechanics, rowing effectivity, and making certain athletes keep regular respiratory patterns to keep away from burnout. The aim is to maintain effort throughout all units whereas bettering motion consistency.
This may ideally be a superb flush out with a bit of ability session to have athletes practising and transferring the day earlier than tackling the Open.
weightlifting:
Each 2 minutes for 10 minutes.
5 Energy Cleans, @ 65%+ of 1RM Energy Clear.
metcon: “Time Capsule”
Each 6 minutes for 30 minutes do:
Run, 400 m
Row, 300 m
20 Air Squats
Handstand Stroll, 10 m
Equipment:
4 rounds for high quality of:
5 L/5 R Single Leg Lateral Field Jumps, choose peak
Aspect Plank, L 30 secs/R 30 secs
Sorenson Maintain, 1 min
