June 23, 2020 By BridgeAthletic

RFT 1 | BridgeAthletic



Today's #BridgeFit workout is a Round For Time block. Build this block into training for your athletes in the Bridge library. 

Complete as this round of exercises as fast as possible for 10 rounds. 

Exercise 1:Reverse Lunge - Alternating

Cue 1: Standing. Toes facing forward, feet hip width. Chest up, back flat.

Cue 2: Step backward. Sink hips, front knee over front ankle. Chest up, back flat..

Cue 3:Front knee over front ankle. Hips knee height. Body and back knee lowered toward floor.

Cue 4: Push off back foot. Continue to drive with lead foot to start position. Repeat alternating legs.

Exercise 2: Push Up

Cue 1: Hands on floor, below shoulders, arms extended. Legs extended, toes on floor.

Cue 2: Bend at elbows, chest towards ground. Back flat, head neutral.

Cue 3: Chest to ground. Arms bent at 90 degree angle. Back flat.

Cue 4: Push torso to starting position. Back flat, head neutral. Repeat for prescribed reps.

Cue 5: Push torso. Lift opposite arm, rotate torso. Grounded arm, chest, extended arm all aligned.

Exercise 3: Squat Jump Continuous

Cue 1: Standing. Feet hip width. Chest up, back flat.

Cue 2: Quarter squat. Extend hips, swing arms, drive through heels to lift body.

Cue 3: Land softly with your hips back and down. Quickly repeat for prescribed reps.


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About the Author


At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals.

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