10 rounds, each for time, of: 300-meter shuttle run
The shuttle run is 50 meters out, 50 meters back, 100 meters out, 100 meters back.
Rest 2 minutes between rounds.
Post times to comments.
Stimulus and Strategy:
In today’s workout, we’ll focus on moving quickly for a shorter distance and our ability to change direction, then accelerate. Each shuttle run is meant to take about a minute and take double the time to recover. Moving quickly through these efforts is relative for each person. Take the first few rounds to feel out your pace and gauge your body's ability to push. If you can perform this workout on a football or soccer field, it definitely makes measuring a little easier (300 yards is slightly shorter than 300 meters, but it will get the job done).
Scaling:
Reduce the distance of each shuttle run.
In case of injury or limitation, perform 700/900 meters on the Echo bike or 300/400 meters on the C2 rower.
Intermediate option: Same as Rx’d.
Beginner option / 7 rounds, each for time, of: 150-meter shuttle run
The shuttle run is 25 meters out, 25 meters back, 50 meters out, 50 meters back.
Rest 2 minutes between rounds.
Coaching cues:
When you change directions on a shuttle run, you must anticipate the turn. Stay lower to the ground as you change direction and accelerate into the next straightaway.