Effective Monday 30 July 2018, conditioning sections of Strength and Conditioning classes will run for 20 minutes, and will follow one of the following templates.
A) Tabatas
4x8x20/10/60
Four exercises, each one performed for 20 seconds with 10 seconds rest in 8 rounds. After all 8 round of the first exercise are complete, there is a one-minute rest before moving onto exercise number two.
B) Single AMRAP
AMRAP8/10/12/15/18
A circuit of exercises will be prescribed and executed for the duration of the AMRAP, w/o rest.
C) Multiple AMRAPs
4xAMRAP4+1m
A circuit of exercises will be prescribed and executed for 4 minutes and then 1 minute of rest; when starting the next AMRAP, athletes pick up where they left off.
D) Steady State
3x3x2m
Three exercises will be prescribed; each one will be performed for 2 minutes continuously. The circuit is repeated three times w/o rest between stations or rounds.
E) Endurance Intervals
4x4x45/15/60
Four exercises, each performed for 45 seconds with 15 seconds of rest to transition to the next station. After all four exercises have been performed, athletes receive one minute of rest. The cycle is repeated four times.
F) Power Intervals
4x4x15/45
Four exercises, each performed for 15 seconds with 45 seconds of rest to transition to the next station. The cycle is repeated four times.
G) Every Minute on the Minute
EMOM18
One, two, three, or six exercises will be prescribed with given number of reps to complete. At the top of each minute, athletes will complete the assigned number of reps, and enjoy rest for the remainder of the minute. With multiple exercises prescribed, athletes will cycle through the exercises each minute.