Todays workout is a couplet focused on the midline and overall stamina and cardiovascular respiratory endurance.
Most athletes will be able to complete this workout as prescribed. Sit-ups can be scaled to crunches or alternating leg raises from a laying position for athletes who have a low back injury or acute pain from full sit-ups. The ascending rep scheme mixed with a short sprint will feel fast at first but gradually settle into a more aerobic pace. Newer athletes can opt out of the ascending rep scheme per round and focus on mechanics and consistency across all round.
The run is short and should be close to a sprint for athletes that have a background in running. For newer athletes, focus on mechanics of pulling to foot off the ground and leaning forward to gain momentum is key. The scale for this exercise is to reduce the distance and perform a brisk walk - just enough to keep out of breath for the sit-up. This is a great option for athletes that want a little less impact version of the workout.
Run figure 8 (200-meters)
-every round add 2 reps to each set of sit-ups
walk circle (100-meters)
-every round add 2 reps to each set of crunches
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