Beep Test
20 meter shuttle runs of increased intensity.
Meet inside Harney in the back/west gym.
Alternate WOD
For time:
8 x full court basketball suicides
Rest exactly 1:00 between efforts
Post results to whiteboard and comments.
Coach's Notes. (Beep test will start at recurring intervals from 0530 until 0730, warm up prior)
NOTE -- A lot of lateral, stop-and-go type movement. Bring the right shoes -- basketball or court shoes, chucks, or some kind of minimalist shoe with a vibram sole. Traditional running shoes are OK but not ideal, and tend to mark up the floors.
Main WOD. Compare to 10.15.13 or 02.28.13. The Beep Test (aka multi-stage fitness test) is one of the most widely used endurance fitness tests in the world. It is used by many HS, collegiate, and professional Strength and Conditioning trainers, the Australian military, US Army Ranger Regiment to name a few. The test involves a series of continuous 20 meter shuttle runs that get progressively more difficult to complete on time. We'll have a representative hosting the test in the Basketball court in Harney gym from 0530-0730. Find Rich -- he will give an a intro to the test and how it is scored, work groups through a short warm up, then administer the test. Total workout time is about 15 minutes. Your results provide an interesting, good metric for your cardiovascular endurance and can be used to estimate your VO2 max. For more info, check out this site.
Alt WOD. If you missed the morning session and don't have access to the beep test, sub some good ol' fashioned basketball speed and agility drills. Do 8 full suicides (foul line / half-court / far foul line / full court) with 1:00 rest intervals. Aim for a hard but sustainable pace (35-50 s?) on your first effort, then try to maintain within +/- 3 to 5 seconds on the rest. It'll getcha... Score is total time.
ROUTINE IS THE ENEMY.