Carly
Workout Description
Tabata Format
20 seconds work / 10 seconds rest
8 rounds per movement (4 minutes)
1 minute rest between movements
Movement Order
Air Squat — 8 rounds (4 minutes)
Push Press — 8 rounds (4 minutes)
V-Ups — 8 rounds (4 minutes)
Total Work Time: 12 minutes
Total Session Time (with rest): ~14 minutes
Score:
Total reps completed per movement
Optional: total reps across all three movements
Quality reps matter more than chasing numbers in this cycle.
Cycle: Post-Season
Purpose: Restore movement rhythm, reinforce posture under fatigue, and reintroduce conditioning through controlled intervals.
This workout belongs in the post-season because it allows athletes to accumulate work without rushing, reinforces mechanics, and builds confidence through repeatable efforts.
Key Form Expectations
Air Squat
Feet stay flat; knees track over toes.
Hips descend below parallel where appropriate.
Chest stays tall; no collapsing forward.
Smooth tempo — no bouncing.
Push Press
Vertical dip and drive.
Heels stay down during the dip.
Use legs to initiate the press.
Full lockout overhead with ribs down.
No excessive leaning back.
V-Ups
Controlled tempo; no flailing.
Shoulders and heels clearly leave the floor.
Core engaged throughout the rep.
Scale to tuck-ups or sit-ups if needed.
Key Performance Indicators for Advancement
An athlete is ready to advance when they can:
Maintain consistent rep quality across all 8 rounds
Keep breathing controlled throughout each 4-minute block
Avoid technical breakdown late in each movement
Demonstrate smooth transitions and posture awareness
Recover breathing within ~2 minutes after completion
Athlete Debrief (Journal Reflection Required)
After completing Carly, athletes must complete a Plus–Minus–Improve entry in their training journal.
PLUS (+)
Which movement stayed the most consistent across all rounds?
Where did you feel calm and in control?
MINUS (–)
Where did fatigue begin to affect technique?
Which movement challenged posture or rhythm the most?
IMPROVE (→)
One technical adjustment for next time
One pacing or breathing cue you’ll apply
One preparation focus before your next attempt
This workout rewards discipline, not speed.
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