SUNDAY – COACH FOCUS
SUPERB RACE CLUB
PART 1 – ENGINE
Start controlled and sustainable.
Focus on smooth transitions between Row → KB Swings → Lunges → Run.
Keep breathing under control.
Do not chase speed in the first round.

Key cue: Find your rhythm.

PART 2 – RACE PACING
Maintain a consistent race pace throughout the 15 minutes.
Keep Dumbbell Clean & Jerks efficient and unbroken when possible.
Stay smooth on the Ab-Mat Sit-Ups.
Use the Assault Bike to control your breathing and prepare for the next movement.
Minimize unnecessary transitions and standing around.

Key cue: Smooth transitions → consistent output.

PART 3 – RACE INTERVALS
Start each interval aggressively but under control.
Make the Burpees Over Bar efficient rather than rushed.
Settle immediately into the 300 m Run.
Use the remaining time to recover properly.
Aim for similar or faster times across all 5 intervals.

Key cue: Push hard → recover → repeat.

COACH'S GOAL

The athlete should finish the session stronger than they started.

Part 1: Control
Part 2: Consistency
Part 3: Intensity

“Don’t win the first part. Build your race and win the finish.”