Wednesday 09 March 2022

Workout Plan: Speed and Strength

Purpose: To test and improve cardiovascular endurance and upper body pushing strength, focusing on the 500m row and max unbroken push-ups, while incorporating dynamic warm-up exercises for mobility and activation.

Warm Up:

3 rounds: 8 calories on any cardio machine (rower, bike, etc.) 5 IYTs 10 shoulder taps 5 scap retractions 10 kettlebell bicep curls

Test Week 7

Part A: 500m Row

• Measure: Time (Speed) – For Time

Part B: Max Push-Ups

• Measure: Repetitions (Max unbroken push-ups)

Muscle Groups:

• Cardiovascular endurance: The 500m row tests cardiovascular endurance and engages major muscle groups in the upper and lower body, including the quadriceps, hamstrings, glutes, lats, and shoulders.
• Upper body pushing muscles: Max unbroken push-ups focus on building and strengthening the pectorals, triceps, and deltoids, as well as engaging the core for stability.
• Shoulders: IYTs and shoulder taps work the deltoids and help improve shoulder stability and posture.
• Scapular stability: Scap retractions promote scapular stability and upper back strength.
• Biceps: Kettlebell bicep curls focus on building and strengthening the biceps.
• Core muscles: Push-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan aims to test and improve cardiovascular endurance and upper body pushing strength, focusing on the 500m row and max unbroken push-ups. The combination of endurance testing and dynamic warm-up exercises ensures a well-rounded workout that targets multiple muscle groups, allowing participants to measure their progress in speed and strength.