Thursday 7/5/2012 WOD

Posted by : ENCUnited Thursday, July 5, 2012

Thursday 7/5/2012 WOD


Thursday 7/5/2012:   Shuttle Run Test 5 sets

Put a cone down (on a level surface) as a starter marker and then place five cones in a line with a distance of 5 yards between each cone. Run from the starter marker to the 1st cone and back, and then to the 2nd cone and back, 3rd cone and back, 4th cone and back, 5th cone and back. It is a continuous sprint!

Time Limit: 31 seconds or less Rest period: 29 seconds

Repetition: 6 sets: 31 seconds on/29 seconds off

Workload: 150 yards for each shuttle run

Total Time Duration: 6 mins

Fitness Guide:

If you cannot make 5 shuttles in the time limit you have a serious fitness problem and you will have to do extra fitness during preseason

5 Shuttles completed = good level of fitness. You need some additional fitness sessions

6 Shuttles completed = excellent level of fitness. You are ready to perform at a high level!


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