1153 N Academy Ave, New Braunfels TX 78130

Dec 6th ,2017

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Dec 6th ,2017

RXD

Run 800 m
Then:
35 Double-Unders
3 x 5-10-15-m shuttles (60 m)
5 rounds
Run 800 m

Fitness

Run 600 m
Then:
35 Single-Unders
3 x 5-10-15-m shuttles (60 m)
5 rounds
Run 600 m

The goal across the board is consistent movement and maintaining a pace that keeps their runs quick and their overall heart rate relaxed enough so they can stay smooth and not trip on the jump rope. Athletes should be back inside the door around 4 minutes on the first and last run, accounting for the 800 for Competitor/Rx’d and 600 for Fitness. No matter the scaling option, the goal is for the last run to be faster than the first one, athletes need to conserve a bit of their energy on the first 800/600 to save a little bit in the tank as they are going to run a total of 300 meters of shuttles during the five rounds in the middle. For the jump rope, the intention is to be completed in one unbroken set.

2017-12-03T13:14:45+00:00

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