Split in Four (1273)
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First section is all climbs. Second section is all speed, third is jumps and last is a mix. My class loves this because it is tough and we really don't return to baseline unless we are at rest. Great for a more intense crowd!
The Climbs
Climb up slowly - each gear 20 seconds until you get to 10 (yes 10!)
Climb slowly down each gear down is 20 seconds and add an attack for 10 sec
(4) push pace for 30/attack for 30 adding
(5) push pace 30/attack for 30
(6) push pace 30/attack for 30
(7) standing fast jog hands in first (I say stadium run to keep them focused and from swaying using their bodies instead of legs)
(8) Breakaways team A 20 sec hover climb/ team B recover then switch for 4 times each
(9) Stand 15 press on for 1 minute
Release one gear every 10 sec to a gear or two above base line
The Sprint
Above base line sprint for 1 minute
add 1 gear sprint 45
add 1 gear stand sprint 30
add 1 standing sprint 15
keep gear fast pace for 30 (we call these up and overs) have a seat and keep pace for 20 X4
Fast flat 1 minute
add enough gear to sprint and then stand 15 sec seated, 15 sec hover, 15 stand, 15 recover X 4
Fast flat 1 minute at same gear
Breakaways Gear is seat around a 3 Team A sprints for 30/ Team B recovers at a push pace X4
The Jumps
(5) 8 count jumps for about a minute or two depending on level of class
(6) 2 count jumps x10 add hover isolation for 20 sec x 4
(7) 4 count jumps x10 have a seat for 20 and push!!
(8) Up, out (hover), up, down jumps 10
Standing with same gear release a gear every 20 to recover till you reach approx. 4th gear
(4) 2 count jumps x10, 30 second jog
(5) 4 Count jumps x10, 30 second isolations
(6) 8 count jumps x10, hover switching hand behind back
Recover by coming back down slowly, have a seat
Fast flat
The Mix
Depending on my class and how much extra time I may have added in each group I usually ask them what mix they want or randomly pick myself. They really like the intensity of this and the break up of the mix. Let me know if you have any questions! Thanks.
Submitted by Phorjaze from swansboro on 3/17/10