3/26/26

Workout 1 

 

2026 Quarterfinals Workout 1 

For Time – 12 Minute Time Cap 

10 Shuttle Runs (25’ down and back) 

20 Overhead Squats (115/80 lbs)
30 Burpees Over Bar 

- Rest 1 Minute - 

30 Burpees Over Bar 

20 Overhead Squats

10 Shuttle Runs 

-8:22 (tie break of 30 burpees @ 3:22 … I was really shooting for under 8 minutes on this workout… was on pace for that after the first half, but definitely trailed off on the second set of burpees and the last set of shuttle runs was terribly slow. Overall I am happy with this effort as I really couldn’t have done much differently and I was really proud of myself for getting all the OHS unbroken and all good reps. Fun/sprinty workout that really didn’t leave me too taxed, very excited it is out of the way and I am looking forward to the next one. 

Workout 2

Got in some mobility / skill work this afternoon... was nice to get in. 

A. 

3 Sets:

PVC Deadbug Overhead Extension w/ 2 second pause at top x 10 reps 

:60 Pigeon Stretch - R 

:60 Pigeon Stretch - L 

-Complete

B.

3 Sets:

:60 Bent-Knee Calf Iso Hold - R

:60 Bent-Knee Calf Iso Hold - L

-Complete

C.

Standing Calf Raise w/ slow eccentric 

3x10 

Rest :60-:90 

-Complete, used 90# on a smith machine, feet on a 45# plate

D.

DB Hang Squat Clean Skill Work for about 15 minutes 

-Complete ... messed around with grip / position / unbroken sets of 6-10 reps ... made sure not to tax my legs at all, but just get in some movement / practice here.