Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones are available. Distribute athletes evenly among zones. Rotate zones in a circular manner for simplicity
A-Skips40s
90-90 Transitions40s
Inchworm Pushup40s
KB Squat Jacks40s
SkiErg40s
Intervals · 43 phút · Tập 1 phút / Nghỉ 0s · 43 vòng
Rep/Interval Scheme: 60s Work/ 0s Rest, 43 Rounds
Set clock to 60s work / 0s rest for 43 rounds. Divide athletes into 4 zones, each completing 10 rounds. Work increases by 1x each round (e.g., 9, 10, 11 calories). 12 reps can be used to start on the thrusters. Thrusters should be performed with a medium weight for 15+ reps
Zone 1
10 Rounds - add one calorie each round
Calorie Row
Start at 6/9 or 12 calories
Zone 2
10 Rounds - add one thruster each round
DB Thrusters
Start at 6 or 9 reps
Zone 3
10 Rounds - add one calorie each round
Calorie Ski
Start at 6/9 or 12 calories
Zone 4
10 Rounds - add one rep each round
Knee Tuck Push-ups
Start at 6 or 9 reps
Thả lỏng · 5 phút
Coach's Preference