For time:
4 rounds of:
Run, 200 m
10 Pull-ups
20 Push-ups
30 Air Squats
— Rest 4 mins —
8 rounds of:
Run, 100 m
5 Pull-ups
10 Push-ups
15 Air Squats
Run: Athletes should aim to keep a moderate pace the whole time. Think recovery and relax the arms and shoulders while settling into a steady breathing pattern. For running indoors, the same distance is required for the air runner. For athletes who cannot run, allow them to substitute:
200m Run = 500/400m Bike Erg, 15/12 cal Assault Bike, or 12/10 Echo Bike
100m Run = 250/200m Bike Erg, 8/6 cal Assault Bike, or 6/5 Echo Bike
Shuttle run variation if you can’t run outside:
200m = 24 shuttle runs (12 down and backs) of 25 feet.
100m = 12 shuttle runs (6 down and backs) of 25 feet.
Pull-ups: Athletes should choose a variation of pull-ups that will allow them to complete a consistent set of 5 reps each time. These sets should be a moderate difficulty if modified to a different movement, meaning that athletes should use a band tension (if banding pull-ups) that will allow for the recommended number of reps above and not “slingshot” them over the bar due to too much assistance. Pull-ups can be modified to banded pull-ups, ring rows, or bodyweight rows on a racked bar (attached to the rig with bands). Speak to athletes about the dangers of rhabdo as volume increases and stress the importance of staying within their skill level when performing reps. Caution athletes who are new, returning from a break, or not accustomed to this type of volume to pick a movement that is doable and not overreaching for their current skill level.
Push-ups: Athletes should approach push-ups in fast, quick sets. The core should stay engaged throughout movement, and athletes should breathe out when pushing off the floor. When on the floor, hands should be in-line with the sternum. Arms should make an “A” shape with the body. If the athlete is in a “T” position with the arms, this is a weaker pushing position and will possibly result in shoulder impingement. Resting on the knees and taking tension off the arms and upper body will help prevent fatigue from setting in due to unnecessary time under tension on the upper body. This movement can be modified to push-ups on the side of a box/racked bar or a floor plate press (55/45).
Air Squats: Athletes will assume a squat width stance and squat below parallel and return to full extension of the hips and knees. If athletes have difficulty reaching depth, allow them to squat to a box or a wallball on a hi-temp plate. Caution athletes about the common faults of not going below parallel or not reaching full extension due to going too fast. For athletes who have difficulty reaching full extension, cue them to “get your chest tall” at the top of each rep.
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