HOP SCOTCH (tests Aerobic Threshold)

200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
100m sprint
Total: 5900m

Workout Details:
This is a continuous (non-stop) workout.
Your rest is the easy pace interval. Each athlete picks their
‘easy pace’ which can be be a moderate intensity or a fast walk or anything in-between.

Workout Focus:
All your attention is the on the 100m sprints.
This workout has a total of 9 of these 100m sprints.
Focus on your form. Your intensity should not be 100% max effort.
Back off on your intensity (~90%) to retain your form.

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“Grinder 081019”

For Time:
100x Double Unders
30x Box Jumps (24/20)
30x Pull-ups
30x Kettlebell Swings #AHAFP
30x Kettlebell 2x Front Rack Squats #AHAFP
30x Toes-to-Bar
30x Push Press (115/80)
30x Kettlebell 2x Deadlifts #AHAFP
30x Wallballs
30x Burpees to Target
100x Double Unders