course-a-pied-jeux-olympiques_5

JEUDI 11/10/2018

Warm up: 15’

Hinshaw warm up

5 rounds: 20m walking lunges, 20m sprint

Skill: 15’

Travail burpee:

3x10sec max reps jumping plate 20sec rest

3x20sec max reps floor press with plate, 20sec plate hold, 20sec active recovery floor press

Test: 10 burpees AFAP, 1’ rest, 200m run AFAP

MetCon: 22’

5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

Scaling
Reduce the reps so that the first set of burpees and run take no more than 90 seconds. Each round should be an all-out sprint.

Intermediate Option
As Rx’d.

Beginner Option
4 2-minute rounds of:
5 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

After:5’

Stretching

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