Jump like a Toad or Tod
Warmup: 4rds
8x goblet squats
8x slasher (L/R)
8x pushups
8x situps
3x Runtex Drill (high knee-heel kicks-skips-lateral shuffles)
Training:
1) Inverse Work Capacity 18/2
Thrusters & Rowdy Rowdy Roddicks
2) 4rds Core Circuit
10x half moons
10x weighted situps
10x straight legged situps
10x Plank Wind mills
3) 4rds Suicide Sprint - 4 cones - two groups - 1 resting/1 working
Comments: When we first did this work capacity we did 2 jumps per RRR, big mistake. Our last round ended up having 36 jumps in it. We cut it to 1 jump per RRR to keep it reasonable. Trust me it still burns plenty.
1x RRR = touch cone - jump - touch cone - lateral shuffle to other cone and back
During the Suicide sprints break up into two teams. Have one running while the other is resting. The recovery is super short. Have cones 5 meters apart and have your athletes keep the intensity high.
