"U Go, I Go" + The Coe Regimen

Above: Sebastian Coe, Olympic gold medalist (1500m) in 1980 & 1984 for Great Britain.  He was trained by his father, Peter Coe, inventor of the "Coe Regimen."

EQUIPMENT: Slam Ball (*30/20), Set of DBs (a: 25/20, i: 20/15, b: 15/10), Pull-Up Bar

WARM-UP: Active Stretch + 400m Run + 1 min. ea. x Plank Windmill & 3rd World Squat 

“COE REGIMEN” (as individuals/ no partners):

5 Rounds for Time -

*200m Run Sprint (may ROW if 7 or fewer people in class)

-exactly 30 sec. REST b/w runs (calculate your own rest ea. round)

------------------------------------

“U GO, I GO” #1:

10 Minute AMRAP -

-Rest = Hold Plank atop Slam Ball (1-arm))

*10 x T2B (sub: K2E or K2C)

*10 x Squat-Thrust

(1 Round = Partner 1 (P1) does 10 T2B (while P2 rests), then P2 does 10 T2B (while P1 rests), then P1 does 10 S-T (P2 rests), and lastly, P2 does 10 S-T (P1 rests))

SCORE = Total # Rounds + # Extra Reps

------------------------------------

“U GO, I GO” #2:

9 Minute AMRAP -

-Rest = Hold Decline Plank atop Slam Ball (1-foot))

*9 x Ball Slam

*9 x DB Thruster (palms face inward)

SCORE = Total # Rounds + # Extra Reps

------------------------------------

U GO, I GO” #3:

8 Minute AMRAP -

-Rest = Hold Plank atop Slam Ball 

*8 x alt. Pistol (sub: 8 x Max Height alt. Lunge Jump)(Rx+: weighted Pistol)

*8 x alt. DB Sotts Press (sub: Seated DB Shoulder Press)

SCORE = Total # Rounds + # Extra Reps

------------------------------------

U GO, I GO” #4:

7 Minute AMRAP -

-Rest = Hold Decline Plank atop Slam Ball

*7 x Chin-Up (sub: Ring Row)

*7 x Star Jump

SCORE = Total # Rounds + # Extra Reps