STAMINA EFFORT
Warm Up: 3 rounds of
200m Jog5 Ring Rows or Inverted rows
10 Ball Slams
15 KB Swings
20 Mountain Climbers
1) 50 min of
400m Run
10 KB Swings
10 Hollow Rocks
10 Slashers (10L/10R)
20 Squats
10 Side Plank Raises (10L/10R)
For our Firefighters training at the station, we get creative coming up with a 400m run. Many times we develop a route through the basement up the stairs and across the apparatus floor. We'll do this run 8 laps for approx 400m. Each round (not lap) we'll go the opposite way. We try to stay together as a group and alternate the pace setter.
Again, we use this type of workout to separate various timed intense sessions (prevent mental and physical burn out) and for active rest after a strength session.
As always our Stamina Goals are
1) Recovery
2) Active Rest from intense and demanding training
3) Metabolism Boost
4) Fat-Burning Work
5) Long Slow Distance Training for those tendons, ligaments, and stabilizing muscle that are hard to hit in a gym environment.
