Conditioning

See New Workouts below Workout Challenge

2020 Rugby Season… 

Workout Challenge

We want to be powerful, we want to be fast, we want to have stamina, we want to be strong, we want to be healthy, we want to be ready and we want to win!

With these goals in mind, we are posting workouts of the week for you to do at your convenience and in any order you want. 

Record your times and workouts in your phone or on paper and make sure Coach Flavia gets your weekly results on Sundays. At the end of February we will have some fun awards for most consistent, most best times, most improved run, most workouts done, most partner (mom, dad, friend, etc..) participation!! (So don’t forget to record if you workout with someone) 

If you do any extra workouts or already workout at a gym record those too!

Keep checking the website for the workouts

Feb 10- Feb 15

Always warm-up (see week 1 for warm up)

*you can do any previous workout that you haven’t already done

WO#1

Run 1 mile outside at a good pace

   *Record your time

   *Yes, we’re programming this every week!     Hopefully, you time are getting better!

WO#2

100 squat jumps as fast as possible (see video)

  * Rest as needed 

  * Record your time

WO#3

On the Minute for 12 minutes

Odd minutes: 10-15 Accordion sit-ups

Even minutes: 10 plank rows with dumbbells (5 each arm)

Accordion sit-ups:

Plank Rows:

WO#4

Bring a friend on a run day!

Run 2-3 miles with a friend 

Work for:

2 miles under 20 min

3 miles under 30 min

*record your time

WO#5

“Jump Time”

5 Rounds:

100 jumps with jump rope for time

Rest 1 Minute 

*Record time for each 100 during the rest time. You’ll have 5 times.

*Goal: each time within 10 seconds of each other.

Feb 4- Feb 8

Always warm-up (see week 1 for warm up)

*you can do any previous workout that you haven’t already done

WO#1

Run 1 mile outside at a good pace

   *Record your time

WO#2

10 Rounds for Time

Sprint 100 M

Walk 100 M

WO#3

10 Rounds

:30 Max jumping lunges (*with good form, video below)

:30 Rest

WO#4

On The Minute for 6 min

Start on 

0:00- :15 of max push-ups*

1:00- :30 of Hanging from pull-up bar

2:00- :15 max pushups 

3:00- :30 bar hang

4:00- :15 max pushups

5:00- :30 bar hang

*worming push-ups if you don’t have a good push-up

*see WO#4 video from last week’s conditioning 

WO#5

25 Burpee Broad Jumps

3 min Rest

25 Burpee Broad Jumps

3 min Rest

25 Burpee Broad Jumps

*Record time

January 27- 31

Always warm-up (see week 1 for warm up)

*you can do any previous workout that you haven’t already done

WO#1

Run 1 mile outside at a good pace

   *Record your time

WO#2

Time cap of 15 min

50 lunges 

50 sit-ups

40 lunges

40 sit-ups

30 lunges

30 sit-ups

20 lunges

20 sit-ups

10 lunges 

10 sit-ups 

*lunges are in place (step out, then back) 

See video:

*sit-ups are in butterfly style (see last weeks video demo)

*Videos show proper movement standards but you can go faster!!

WO#3

10 Rounds for time

About the length of 1 basketball court 

1 Round:

Broad jumps down

Bear crawl back

*rest no more than :30 at the end of each round

WO#4

*if you came to conditioning last week, you know how to do banded pull-ups!

5 Rounds for time of:

5 Pull-ups

10 Push-ups

15 Air squats

Standards:

Pull-ups (chair assist or banded)

Push-ups (see video: elbows close to your sides, worming is fine which is show toward end of video)

Air squats (see video: stay upright, get low, push knees out on way up, push hips forward at top)

WO#5

4 Rounds

Run 400 M (1/4 mile) as fast as possible

*record time

Rest exactly 5 minutes before repeating

Goal: to be within 10 seconds for all recorded times

January 20-25

Always warm-up (see last weeks warm up)

WO#1

Run 1 mile outside at a good pace

*Record your time

WO#2

7 Sprints

About 100M each

  • wait 3 full minutes after each
  • Try to make each sprint the same time (within 3 second). That means you’ll have to go a tiny bit slower than you want to go at the beginning and a tiny bit faster than you want to go at the end!
  • Record your splits

WO#3

Do 5 Rounds

1 Round is:

30 Squat to chair

15 tricep dip on chair

Rest 2 min

Squat:

Tricep dip:

WO#4

12 Min, on the minute

Odd minute: :45 wall sit

Even minute: :45 plank

Wall sit:

Plank:

WO#5

“Skip to my Lou”

Length of basketball course

For 7 minutes with running clock 

1 round is:

50 jumping jacks at one end

Skip high and fast to other end

15 sit ups

Skip back

Repeat

*record rounds

Sit-ups: