Daily training
2024-03-14
Mindset
Not A Dress Rehearsal
Goat Day [Option 1]20 min
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
Stimulus
- Athletes should prioritize quality movement for each minute of Goat Work.
- Athletes choice: Two movements that you may want or need some practice with.
- Goal is a little sweat with a little bit of practice on movements today.
- Keep in mind that since we don't know the Open workout yet, you may repeat movements that could come up tomorrow.
- Score: Work Completed. Add all notes to your workout notes section.
Movement prep
5:00-10:00 On Any Machine
Choice 3 Stretches or Mobility Movements then perform:
2 Rounds:
1:00 Exercise/Stretch 1
1:00 Exercise/Stretch 2
1:00 Exercise/Stretch 3
Perform 5:00 of Movement Specific Warm-up.
"Any Minute Now" [Option 2]20 min
On the Mintue x 20 [5 Rounds]:
Minute 1: Calorie Bike Erg
Minute 2: Box Jumps (30/24)
Minute 3: 200 Meter Run
Minute 4: Rest
Stimulus
- Athletes should prioritize quality movement during each minute of work.
- Score: Work completed. Record any other notes in your workout notes section.
Substitutions
BIKE
- Ski/Row
- Assault/Echo Bike
BOX JUMPS
- Reduce Reps
- Reduce Box Height
- Box Step-Ups
- Reverse Lunges
200M RUN
- Reduce Distance
- 1:00 Time Cap
- 250m Row
- 160m Ski
- 400m Bike
- 150m Air Run
Movement prep
1 Round:
1:00 Bike
:30 Box Jumps
100m Run