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  • Workout 100

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    Mohd Rahmat
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    7 views1 page

    Workout 100

    Uploaded by

    Mohd Rahmat

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    WORKOUT 100/200 METER

    HARI
    SABTU

    AHAD

    PAGI

    PETANG

    1. WARM UP
    2.DRILL

    1. WARM UP
    2. DRILL

    PLIOMETRIK
    - MINI HURDLE WARNA KUNING
    - 5 SET X 10 (SETIAP SET REHAT
    3 MINIT)
    - SUSUN 10 MINI HURDLE
    3. FLEXIBILITY

    SPEED
    - 80 METER 3X
    - 60 METER 3X
    - 30 METER 2X
    - 20 METER 2X
    3. FLEXIBILITY

    1. WARM UP
    2. DRILL
    SPEED ENDURANCE
    - 200 METER 2X (REST 5 MINIT)
    - 150 METER 2X (REST 5 MINIT)
    - 100 METER 2X (REST 5 MINIT)
    3. FLEXIBILITY

    (REST
    (REST
    (REST
    (REST

    4
    4
    4
    4

    MINIT)
    MINIT)
    MINIT)
    MINIT)

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