Cooper Test in the Morning

Sometimes you just have to try it.

As I write this, it seems that the first thing in the morning work out is ok, though I did have to take a 40 minute nap come lunchtime. Haha! But I think that has more to do with how I slept for just 5 hours last night. Some days, you need to maybe skip a workout and rest. Some other days, you should just suck it up, skip the snoozing and get a 30 minute workout in.

The 12 minute run seems to be a good test of cardiovascular endurance. Long enough to really test out your lungs, but not too long as to be a significant long distance run that would be too taxing to some people. I'm not sure how Dr. Cooper developed his result standards table, but I guess it can give you a ballpark estimate of how you compare to most of the population. Bottom line, when you do the 12 minute run again sometime in the future, you can see if and how much you've improved.

0500-0530 in the morning
Warm up:
- 3x10 reps each of: High knee run, Cheerleader run, Running in place

WOD: Run the farthest you can in 12 minutes (Cooper Test)
= 2,640 meters

- - -
1740-1850
Warm Up:
- 300 jrj = 2min 12 s
- DROMS
- 10 each: Pyramid push ups, Pull ups, Arch/Hollow Rocks, Samson lunges, Side lunges

Strength Training:

5x5, 3x3 Shoulder Press
- 1x5 @ 50, 60, 70, 80
- 5x5 @ 90 lbs
- 3x3 @ 105 lbs

3x7 Pull Ups
- 3x7 strict ring pull ups

WOD:
21-15-9 for time:
- burpees
- reverse crunches
= 3min 57 sec

bodyweight workout: classic running drills

WARM UP (15 minutes)
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, squats, tuck ups, good mornings, regular pushups, bench dips
- 3 rounds, 30 seconds each of: front plank, left side plank, right side plank, back bridge

SPECIFIC WARM UP (3-5 minutes)
running drills
Do 3 rounds, 20 reps each of:
- high knees
- cheerleader run
10 second rest in between rounds

(Make sure you stay light on your feet, minimizing your contact with the ground. Do not land on your heels. If you don't have room to run, you can do these in place. )

WOD (Workout of the Day, 10-15 minutes)
Run 200m
10-9-8-7-6-5-4-3-2-1 repetition rounds of the following:
- pushups
- tuck ups
- good mornings
Run another 200m

(If you do not have space to run, you can do 100 heel to rear running or jumping jacks instead.)

* High knees:
- Run and try to drive your knee up to chest hight on every stride. Focus on flexing your hips.

* Cheerleader run/Butt kicks:
- Minimizing hip movement, run and try to touch your heel to your bottom on every stride. Focus on flexing your knees.