How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Conditioning
Shuttle Run
Outdoor or studio cones. Change of direction.
Full body · Bodyweight
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Change of direction · box jump first, then shuttle
NASM
How to handle weight
Intervals should leave you able to hit the same split on the last round. If round one is a sprint you cannot repeat, you started too hot. Bike / rower: watch watts or pace, not pride.
Usual programming
6–10 × 20 m.
Caution
Skill before chaos. Land quietly on jumps. On the bag, hands up before power. Burpees: step back if the low back complains. Stop a round if you go dizzy — sit, do not keep swinging.
Setup
Set 10–20 m, sprint, plant, return.
Cues
- Plant, don’t round the cut
- Upright
- Even turns
Common mistakes
- Slipping in bad shoes
- Going all out with no warm-up
- Tiny cones too close
Home swap
Fast walk / jog intervals on the street
