The Vortex
This workout is a focused 14 minutes. For the Box Drill,
set up the Plugs in a 10’ x 10’ square. One Box Drill
consists of a Sprint, then a Shuffle to the right, a
Backwards-run, then a Shuffle to the left.
10 feet
Shuffle
10 feet
Start
Finish
Backwards-run
Box
Drill
Sprint
STAGE 1
Complete 7 Rounds: 1 Round every 2 min.
1 Box Drill
7 V-Outs
20-second Dip Support Hold
Rest the remainder of the 2 minutes
Keep your
chest facing
Shuffle
Complete the work as quick as possible
to maximize your Rest and keep intensity
high. When in the Dip Support Hold, a trick
I use is to imagine I am holding a piece of
paper in my armpit. This helps to engage
the lats and keep my arms from shaking
uncontrollably.
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