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  • Writer's pictureJohn Fadel
    • Jan 11
    • 1 min read

Strength Conditioning

- Conditioning: Sprinty Threshold. Athletes should move at their maximal sustainable pace. This should be more aggressive than usual. 

- Barbell/Dumbbell Loading: Light enough to hold on for unbroken sets.

Goal: Finish under 20min

Score: Time finished/rounds+reps+time


4 rounds For Time 22 min time cap:

10 Front squats 50/35

10 Bar-Facing Burpees

10 Renegade rowsTotal Alternating 50/35

10 TTB/leg lifts

10 DB snatches Total Alternating 50/35

50DU/100 Singles

2-min rest


Sec 2 -10min time cap

Sprints + Box Jump Overs

30-20-10

24/20 box jump overs

10meter shuttle sprints


Set up put all boxes on each side of the sprints. More than 12 athletes - split room starting movements



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