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Old 05-10-2012, 06:56 PM   #1
Walter Augustine
Member Walter Augustine is offline
Join Date: Apr 2012
Location: Bethesda  MD
Posts: 31
Tennis Court WOD

This is a sprint/plyometric workout I made because there are no tracks/hurdles/plyo boxes anywhere, and because I can keep it consistent.

The first is designed for pure speed and jumping ability, and the second modification is a metcon.

First, find a tennis court.

5x1 all out sprints from the wall to the line of the opposite side (not wall to wall). Rest 2 min between sprints. The point is to be fresh.
2x5 jumps across the net. If there is a bench on the court, you can use it for depth jumps if you are strong enough.

The metcon version of this:
3 rounds for time
tennis court suicides (start at the center, sprint to one wall, turn and sprint to the other wall, turn and sprint back to the center)
5 net jumps
25 double unders

Let me know what you think if you decide to try it.
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Old 05-10-2012, 10:12 PM   #2
Ross Hunt
Member Ross Hunt is offline
Join Date: Jan 2004
Location: Annapolis  MD
Posts: 914
Re: Tennis Court WOD

Fun Tennis Court WOD.

Max rounds in 10 minutes:

Inchworms across court to net
10 Burpee Net Jumps
M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
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