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BANDIT
Obj: Power Endurance
Warm up: 10 Rounds
5x Burpees
5x Ankles-to-Bar
Training:
(1) 3 Rounds for Time
Run 400m with hill
30x Wall Balls (20#-Men, 16#-Women)
**** Rest 5 min ****
(2) 5 Rounds
1 minute Swing @ 20kg (men), 16kg (women)
10x Weighted situps @ 45#
**** Rest 5 min ****
(3) 10 Rounds
10x Goblet Squat @ 32kg
10x Jumping lunges each leg
5x strict pull ups (add 10-15# if possible)
Comments:
I design our timed power endurance efforts to last between 10 and 60 minutes. Training sessions dedicated to power endurance,
will stack 3-4 of these efforts together, like "Bandit" above.
Only one of these is timed, the run/wall ball effort. The "warm up", swing/situp and squat/lunge/pull up are
all "grinds" - which means they are not timed, but they are not leisurely either.
Power endurance efforts break down into three general catagories:
1) Work based - rounds for time, 100x Curtis P's, ect.
2) Time based - Max rounds in 10 minutes, for example
3) Distance based - 1-mile tire drag, 5,000m row, sandbag carry, etc.
In my programing, we'll complete a "benchmark" power endurance effort once every 1-2 months, as a way to measure
progress. Others I create individually, which allows me some creativity and the athletes some variety.
These aren't "random" in the sense that I'll put a bunch of exercises in a "hopper" like CrossFit
and pull out three.
When it comes to these efforts, I know that to make my athletes breath, I've got to work their legs, I like to throw in
mid section exercises, and pay attention to upper body balance.
For example, in Bandit, burpees and wall balls both involve upper body pressing. I try to balance this with the final
grind which includes pull ups.
Bandit takes time - an hour of solid work, with short breaks. The jumping lunges are terrible. Only three of my sets were
unbroken, and I had a nice quad sore the next day.
Enjoy!
- Rob
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| Dan |
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| Claire |
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| Rob |
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