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Date Name: Sprint Dead Bugs SL Reach Sprint Push-Up Foot Grab Alt. V-Up

The document outlines a metabolic conditioning workout that includes static and dynamic stretches, exercises targeting the hamstrings, glutes, core and lateral movement, and sprints done in circuits with prescribed sets, reps and rest periods, concluding with the Romwod #3 finisher. Regressions are provided for some exercises.

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27 views1 page

Date Name: Sprint Dead Bugs SL Reach Sprint Push-Up Foot Grab Alt. V-Up

The document outlines a metabolic conditioning workout that includes static and dynamic stretches, exercises targeting the hamstrings, glutes, core and lateral movement, and sprints done in circuits with prescribed sets, reps and rest periods, concluding with the Romwod #3 finisher. Regressions are provided for some exercises.

Uploaded by

Me
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Name Date

Metabolic Chaos April 1st

Order Range of Motion, Activation, Movement Prep Sets Reps Work Rest Notes:
Hamstring stretch static 30 s run Lateral Bands like a Walking
Piriformis Stretch 30 s routine (1 group up walk it
Adductor stretch static 30s down and then repeat; go both
ways then a sprint to get them
Side lying Windmills 10e
ready (2if needed))
SL leg raises 10e
SL glute bridges 10e
Prone Y's,T's, Snow Angel 12 e
Lateral Band Walk 20 yds e
Sprint 30 yds

Order Movement Exercise Sets Reps Work Rest Notes:


A1 Power Sprint 3 60 yds Ran Like a Normal hurricane
A2 Energy System Dead Bugs 3 8e (focus on running form:turns
A3 Core SL Reach 3 10 e and take-off) Good form on
Sprint exercises especially core work
B1 Press 3 60 yds
Regressions: Sprints: 30 yds on
B2 Pull Push-Up 3 12
every sprint SL Reach: Toe
B3 Foot Grab 3 10e Touchor BW CrunchPush-up:
C1 Sprint 3 60 yds Asst. or db floor press Foot
C2 Alt. V-Up 3 10e Grab: Russians with feet on
C3 Inv Row 3 8 ground V-Up: Cross-over
Crunch or Flutters Inv. Row: Trx
Row)

# of rounds

Order Finisher Sets Reps Work Rest Notes:


Romwod #3 3rd Romwod (try to make time
for it)

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