Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones to utilise. Evenly divide athletes among the zones. Rotate in a circle for simplicity
KB Rack Carry40s
90-90 Transitions40s
Walkout Pushup40s
Hollow Body Flutter Kicks40s
SkiErg40s
Intervals · 37 phút · Tập 16:30 / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 16.5 min Work/ 2 min Rest, 2 Rounds
Divide class into two groups. First group runs in Zone 1 with decreasing 100m intervals. Second group is split between zone 2 and 3 - Ski Erg and Row Erg at RPE 7 for 8 minutes. Includes a 30 second transition period between ergs
Zone 11:15
-100m Run each round e.g. 900m, 800m, 700m
Run
Thay bằng: RowErg / SkiErg
Jogging Recovery1:15
Zone 2
8 min Work/ 30s Rest
SkiErg
Zone 3
8 min Work/ 30s Rest
RowErg
Thay bằng: SkiErg
AMRAP · 5 phút · Tập 5 phút / Nghỉ 0s
Each athlete requires a set of dumbbells. Workout consists of clusters and burpees, increasing reps. Pace aggressively and use challenging weights due to intensity. Workout duration is five minutes; athletes must push hard. If dumbbells are limited, turn it into a partner workout
DB Clusters
Add one rep each round
Burpees Chest to Floor
Add one rep each round
Thả lỏng · 5 phút
Coach's Preference