The world exists as we perceive it. It is not what we see, but how we see it. It is not what we hear, but how we hear it. It is not what we feel, but how we feel it. -Rumi

  HINSHAW RUNNING WARM UP DRILLS 1 – 14

TIPS

General Warm-Up (~12:00)
Hinshaw Running Warm-Up
*1 – 14 of the drills Down one side of gym (approx. 20-50m), jog back to the start.
1. High knee karaoke *over, over, walk, walk.
2. Over the hurdle
3. Knee to chest *Careful not to arch the back.
4. Figure 4
5. Lunge with Samson stretch *Reach palms up, careful not to arch back.
6. Lunge with torso twist
7. Toe to touch (toy soldier) *Opposite hand opposite toe.
8. High knees *Start in place and slowly lean forward.
9. Butt kicks *Start in place and slowly lean forward.
10. Straight leg drill *Keep a shallow heel height.

COMPLETE

  SKILL AND BUILD UP (~9:00)

Kettlebell Swing Quick Warm-up Series and Pull-up Prep (~6:00)
5/5 Single arm kettlebell swings – 10#
10 Beat swings
10 Kettlebell swings to nose level
2X 3-1-3 Pull-up drill
10 Kettlebell swing to full range of motion
3 Pull-ups
*Use a light kettlebell.
*Modify the pull-up progression to a box if needed.

Build-Up (~3:00)
100m Run
5 Kettlebell swings 20#
3 Pull-ups jumping pull-ups from a box
Notes Use the workout weight for the swings and the pull-up variation to be performed in the workout.

COMPLETE

  “HELEN”

Workout (~15:00) 14:43
“Helen”
3 Rounds for time

400m Run 21cal bike
21 Kettlebell swings (53lbs/35lbs) 20#
12 Pull-ups jumping pull-ups from a box
*Compare to 5/20/19

Notes This is a classic benchmark workout the promotes a fast pace from the beginning and fast transitions between movements. Faster athletes can finish this workout in under 8:00. However, this can be a great workout where many athletes can complete it as prescribed. For today, consider allowing athletes to take up to 15:00 to complete this workout as prescribed. Run *Reduce distance if run will be ver 2:30 per 400m. Kettlebell Swings *Reduce the load to complete the first round unbroken. *Russian swings. Pull-ups *Consider reducing the reps per round to complete the first round unbroken or no more than 3 sets with RX pull-ups. *Band-assisted pull-up.

Time

Rx

  MINIMAL EQUIPMENT OPTIONS

TIPS

Dumbbells Available
3 Rounds for time 400m Run 21 Swings, with dumbbell 12 Truck rows or rows from any stable surface

Bag Option 3 Rounds for time 400m Run 21 Bag swings 12 Truck rows or rows from any stable surface

COMPLETE

  ACCESSORY WORK (~10:00)

TIPS

3 Rounds NOT for time
15/15 3-Point dumbbell rows – 35# for first round and half of 2nd round then switched to 20#
30 Band pull aparts

Notes This is an upper-body pulling accessory session. Use a load on the 3 point dumbbell rows that is very challenging for 15 consecutive reps. Use a band tension on the pull aparts that allows for 30 reps to be completed unbroken.

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