"LEGS OF STEAL" READINESS CHALLENGE

Each specific challenge is a training session comprised of a readiness test or series of tests designed to establish performance baselines and challenge the transferable strength and fitness of even the most "in shape" individuals.

These sessions are designed to be tough and incorporate unconventional ways of testing overall readiness. My goal is to publish these challenges on a frequent basis, as my schedule permits.

LEGS OF STEAL is a challenge of your lower body strength and endurance.  

Prep/Warm-up

CNS Prep & Activation

2 ROUNDS

A1. Overhead Med Ball Tosses-5

or Kettlebell Swings-10 reps @ appropriate weight

A2. Pallof Press-8-10 reps each side

A3. Forward & Backward Monster Walk-10 yards each way 

A4. Reverse Lunges-10 reps each leg @ slow tempo

Rest 30-60 seconds between rounds 

Coaching Comments:

Take your time to warm-up your legs properly.

Readiness Test # 1

3 ROUNDS

B1. Loaded Reverse Lunge-10 reps each leg @ appropriate weight

B2. Unloaded Split Squat ISO Hold-20-30 seconds each leg

B3. Straight Arm Copenhagen Side Plank-30 seconds each side

Rest 1:30 between rounds

Readiness Score:

Weak-No weight and 20 second ISO hold

Capable-20 lbs in each hand and 20 second ISO hold

Strong-30 lbs in each hand and 20 second ISO hold

Top Tier-40 lbs in each hand and 30 second ISO hold

Readiness Test # 2

Maximum # of ROUNDS in 20 Minutes

C1. Loaded Bar Dips @ 25 lbs-12

C2. Flutter Kicks-50 reps each leg alternating

C3. Pull-ups or Chin-ups-8

C4. Loaded Goblet Squats @ 25 lbs-20

Minimal rest between rounds

Readiness Score:

Weak-4 rounds

Capable-5 rounds

Strong-8 rounds

Top Tier-10 rounds

Coaching Comments:

On a running clock, perform as many rounds as you can in 20 minutes. Go from one exercise to the next and take minimal rest breaks. Get into a solid groove and minimize transition time between exercises and rounds.

Check in with your status by commenting below

If you are interested in online performance coaching and programming, click HERE to get started.

Get Ready! Stay Ready!