SUNDAY – COACH BRIEF

SUPERB RACE CLUB

Today is all about race-specific pacing, repeatability and running under fatigue.

Athletes should choose one cardio option and stay with the same option for all four rounds. The goal is to maintain a strong, consistent effort rather than choosing the option that feels fastest in the first round.

The 800 m runs are the biggest pacing piece of the workout. Athletes should settle into a sustainable pace early and focus on getting back into that pace after every station.

COACH FOCUS

• Establish a sustainable running pace from round one.

• Keep Wall Balls smooth and rhythmic.

• Focus on efficient Burpee Broad Jump technique.

• Maintain controlled, consistent DB Lunges.

• Cardio should be strong but sustainable.

• Keep transitions short and efficient.

• Encourage athletes to build their effort throughout the workout.

• The final round should be the strongest.

KEY MESSAGE

“Control the first round so you can attack the last one.”