(Photo: Disappointed, not surprised; The only universal truth, is that the whole world lies… )
3 minute sled drag (20yd. each @ BW)
“Drag” = forward, “Pull” = backward.
Accumulate as much distance as possible in three minutes, strategizing wisely and taking as little rest as absolutely needed. Trainer will issue call-outs at the 1, 2, and 2:30 mark.
Box jump @ 10lb. W, 15lb. M (use bumper plate):
5, 5, 5, 5, 5, 5
Height increases in each set (denoted by commas). Start challenging, and end even moreso.
Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment.
And then, with a partner, 5 rounds of:
Transition seamlessly and aggressively. Medicine ball variations are performed together, inchworm and jumprope are performed separately; Hustle through, earn your extra rest. Next round starts when last partner hits 100 jumprope.
Medicine ball throw, partner or wall: “At”, not “to”, and/ or “through”, not “at”.
Transitional details: Attempt to not touch the ground with your hands from the beginning of the round until starting the inchworm.
And finally, “Time under tension”:
25 Abmat sit-up @ 1/2 BW + 25 “Prison” Abmat sit-up + 25 calories Airdyne @ cool-down pace
Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.
“Prison”: Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!