We re-assessed our Work Capacity assessment—3 rounds for time of 5x Power Cleans @ 95#, 5x Burpees, and 5x Box Jumps—after 3 weeks of a shuttle sprint progression (5 rounds starting every 2:30, progressed to every 2:10). Results: • Emmett – Initial: 1:55 | Final: 1:51 • Michael – Initial: 2:35 | Final: 2:25 The improvements in both athletes suggest shuttle sprints are an effective method for driving work capacity gains. Next Step: Test if direct training on the assessment produces greater improv

Capacity Planning Excel and Google Sheets Template - Simple Sheets

Rack Weight Capacity Calculations | Load Capacity Calculators | Damotech