Strength & conditioningIntermediateModerate load
Position-Player Work-Capacity Circuit With a Sprint Finisher
A timed station circuit at controlled tempo that builds the repeatable work capacity a position player needs - keeping the energy tank full without the slowness of distance miles.
⏱ ~22 min📋 4 rounds of 5 stations x 30s (60s rest between rounds), then a finisher of 4x20yd sprints (60s rest)
What you'll need
- Medicine ball (optional)
- Cones to mark a 20-yard sprint lane
- Clock or interval timer
- Open space for shuffles, skips, and push-ups
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