COMPETITION – UB PULL

Intention: Zone 2 training and strength endurance with an UB Pull focus.

Prep: See whiteboard and Russian twist x 20, slow mountain climber x 10, calf pumps x 20

10 min – technique/ practice for Sled pull, Ski erg and Rower erg

*If group has more than 4ppl, split them into 2 groups, one does A1 and one does A2
A1) Strength Endurance circuit – AMRAP 10 – 4 pax

– Rope Sled Pull (65kg) – hand over hand / timer for other stations / 1 length

– In out plate jumps

– SL Wall sit (above 90 degrees / alt leg each round)

– BB / DB Push press

REST 2 mins – groups switch b/w A1 & A2

A2) Zone 2 – AMRAP 10 – 4 pax
Nasal breathing only!
**2 sec recovery phase from the drive phase (see video)
alternate machines every minute, no rest

– Rower Erg
– Ski Erg

B) Competition Finisher AMRAP 6 – Team sled push!
4 people at one end of the track, 4 people at the other end, members push the sled as fast as possible to the other end where the next team member pushes it back, the sled is continuously moving up and back at a rapid rate for Max distance.

**Coaches record meters per class