OtherCardioBenchmark10:00
Shaggy
10 Rounds
Monostructural
Solo
Workout Details
Other
10:00
10 Rounds for Total Reps in 10 Minutes:
Every 30 seconds, AMRAP of:
25 mShuttle Run
30 secRest
Coaching Tips
Strategy
- 1Pace yourself during each 30-second AMRAP to maximize total reps over 10 rounds.
- 2Focus on keeping an even tempo rather than sprinting all out, which can lead to fatigue.
- 3Use your arms to help drive your legs during shuttle runs, especially as you tire.
- 4When transitioning to rest, take deep breaths to recover as quickly as possible.
- 5Try to keep the same number of shuttle runs each round; consistency is key.
Safety Considerations
Technical Focus
Monitor form and avoid over-striding during shuttle runs.
Recommended Warm-Up
General Cardio:
- Light Jog - 3 min(Focus on getting your heart rate up.)
Mobility:
- 5 per leg Hip Flexor Stretch(Hold each stretch for 15 seconds.)
- 10 per leg Leg Swings(Focus on both front to back and side to side.)
Activation:
2 rounds- 15 High Knees(Focus on bringing knees up to hip level.)
- 15 Butt Kicks(Keep a steady rhythm.)
Scaling Options
Intermediate
Reduce pace and intensity slightly.
Scaled
Reduce distance of shuttle run and rest durations as needed.
- 1
shuttle run
Reduce shuttle run to 15m