Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Low Squat T Spine Rotations45s
KB Rack Stationary March45s
90-90 Transitions45s
Extreme Climber Push-ups45s
Lunge and Twist45s
Intervals · 25 phút · Tập 5 phút / Nghỉ 0s · 5 vòng
Focus on steady output and skill under pressure for 30 minutes. Zone 1: Use the Ski Erg as the timer; athletes rotate zones upon completion. Finishers may continue or rest once others finish 600m or 700m; 3-minute time cap for Ski. Zone 2: Athletes push and pull sleds at competition weight or heavier. Zone 3: Running should be at threshold effort. Zone 4: Complete lunges quickly, then maximise wall balls for the remaining time
Zone 1
TIMER *3 min time cap*
SkiErg600-700 m
Zone 2
Sled Couplet
Underhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Sled Pull10 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 4linh hoạt
Sandbag Front Rack Lunge30 m
Wallballsmax reps · hết thời gian còn lại
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 10 phút · Tập 5 phút / Nghỉ 0s · 2 vòng
Finisher focuses on high intensity. 5 minutes per zone, no breaks. Partners switch immediately after 5 minutes. Farmers must be carried at a run, ensure safety distance from plank area. Rowing aims for maximum power and quick transitions, with athletes needing rest after each row
Zone 1
Partner 1: Farmer's Carry (TIMER), Partner 2: Low plank until partner finishes
Thả lỏng · 5 phút
Coach's Preference