B · Speed Repeats7 × 40 m · full recovery between reps (walk back) | Time__ : __ |
![]() | 1 | Shuttle Runfast turnover, light feet | 7 × 40 m | |
Progression: If output drops >5% across reps, the pace was too hot — start the next rep 2 s slower. B · Contrast Pair — Heavy × Explosive3 rounds · heavy then explosive within 20 s · rest 90 s | Time__ : __ |
![]() | 1 | Deadliftheavy but crisp — no grinding | 3 × 3 | kg | | ![]() | 2 | Split Jumpland silent, absorb through hips | 3 × 5 | |
| C · Glycolytic Circuit4 rounds · 40 s work / 20 s rest · 90 s between rounds · pace RPE 8 | Time__ : __ |
![]() | 1 | Jump Ropefast turnover, light feet | 40/20 s | | ![]() | 2 | Man Makersteady breathing rhythm | 40/20 s | | ![]() | 3 | Kettlebell Snatchcrisp hip snap every rep | 40/20 s | | ![]() | 4 | Wall Ballcrisp hip snap every rep | 40/20 s | |
Rounds D · Midline2 rounds · slow and owned · 45 s rest between rounds | Time__ : __ |
![]() | 1 | Pallof Pressanti-rotation — nothing moves | 3 × 10/side | | ![]() | 2 | Copenhagen Plankquality over speed, always | 3 × 40 s | |
Rounds Cool-Down · Targeted≈ 10 min · today's tissues get the minutes | Time__ : __ |
![]() | 1 | Easy Walk — deep breathsBring HR under 100 before you stretch | 3 min | | ![]() | 2 | Calf Stretch WallJumps done — long calves, straight knee | 45 s/leg | | ![]() | 3 | Hamstring StretchHinges done — soft knee, fold from the hip | 45 s/leg | | ![]() | 4 | Box Breathing4-4-4-4 — leave calmer than you arrived | 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
