Week 10 - 4.2 "Functional Movement"
Week 10 - 4.2 "Functional Movement"
Make sure you've run through, at minimum, a 10 minute functional warmup before commencing the following.
- 400m Run,
- 10 sets of: Cadence at 4 sec,
- 5x heaves,
- 10x push ups,
- 15 squats,
- 400m Run
- 800m Run
- 10 sets of: Cadence at 4 sec,
- 5x heaves,
- 10x push ups,
- 15x squats
- 800m Run
This is a functional circuit you are to move through at pace, unweighted.
The goal here is simple, you are to complete the entire workout at best pace. There is no rest, no recovery, nothing. That is what the prescribed rest is for in the middle of the circuit. You are to conduct this circuit with the prescribed 4 second cadence. The squats are not to be conducted with the cadence.
Hold at the top and bottom and move on the beep. The cadence will keep your form and core tight for the entire execution of this circuit.
Complete your exercises at perfect form - don’t get sloppy, stop or slow down if you do.
IF you are not at the standard where you are able to attempt or complete these, have a look at our Complete Strength & Conditioning Program, and specifically the Intro to Strength & Conditioning. You should already have a firm base before attempting this volume of training and our programs are developed to get you there.
