Friday June 29th – Sprint Conditioning Assessment + Ladder

Friday: 6/29

Sprint Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.


  • Spend 1-2 Minutes letting members Bike or Row at easy pace to get warm on Machine. This could be a pick drill on ERG or lite pedal on bike.


  • 10 Minute Max for Entire Class: Rest when done until on done or until your turn.
  • 1 Minute Airbike Max Cals (Set Timer. Record Cal Scores. This will Floor Folks)
  • 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)


Finish With 15-20 Min Ladder: 10-2

    • Even Rungs Only


  • Newbies Start at 6-2


– Lateral Box Shuffle or Step Ups] (Total Number 10/5 8/4 6/3 4/2 2/1)

– 2KB Heavy Suitcase Deadlifts R:(70+/50+)W:(45+/40+)B:(35+/30+)

– MB Slam Balls

– Plank Shoulder Taps

  • 10x Lateral Step Ups , 10x Deadlifts, 10x Slam Balls, 10x Plank Shoulder Taps
  • 8x Lateral Step Ups, 8x Deadlifts, 8x Slam Balls, 8x Plank Shoulder Taps
  • 6x Lateral Step Ups, 6x Deadlifts, 6x Slam Balls, 6x Plank Shoulder Taps
  • Down as far as possible.