Foundations Day 193 (Daily Workouts – 121725)
Before Getting Started
12/17/25
Foundations Day 193
We are working off the main programming for today. Pick a goal and rest time that makes sense for you and do your best!
60 Yard Shuttles
60 Yard Shuttles x 10
Workout Notes
A 60 Yard Shuttle involves sprinting out five yards and then back to the start line followed by sprinting out ten yards and back and finally sprinting out 15 yards and back.
Goal Times:
- Elite: < 14 seconds
- Advanced: < 16 seconds
- Intermediate: < 19 seconds
- Beginner: < 22 seconds
Rest Times:
- Elite: 35 seconds
- Advanced: 35 seconds
- Intermediate: 40 seconds
- Beginner: 45 seconds
Coach’s Notes
Two notes for today’s workout. Pick a goal time to try to make for each rep. Record your results. If you make the first few, but fall off on the later reps, make a note. The next time this workout comes around, keep the same goal time and try to improve.
If you make all of your times, make a note of that. Then, the next time we do shuttles, drop your goal time down a second. I’ll say this a lot, but never underestimate how important recording your results are to make sure you’re continuing to improve!
The other note for today is to try to alternate which foot you’re cutting off of to balance out the work. Most of us that are right-handed will probably be more comfortable planting off our right foot when we cut. However, be intentional about cutting off your left as well.
