Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide athletes into 5 groups. Utilise 5 zones. Keep warm-up quick and simple
Rotational Push-ups45s
Cat-Cow45s
KB Jefferson Curls45s
Extreme Mountain Climbers45s
90-90 Transitions45s
Intervals · 46 phút · Tập 20 phút / Nghỉ 3 phút · 2 vòng
Rep/Interval Scheme: 20 min Work/ 3 min Rest, 2 Rounds
Evenly Divide Your Class Among 2 Zones. Set clock for 20min/3min; 2 Rounds. Zone 1 is a solo workout. The goal is to run with great pace and strong effort, then move with urgency to the sandbag work. Zone 2: This is a partner workout. The objective is to complete the row quickly and with good power. The partner pulls the sled as far as they can until the row is finished. Pacing on the sled pull is key. Athletes should focus on their breathing
Zone 11s
Solo workout
Run
Thay bằng: RowErg / SkiErg
Sandbag Reverse Lunge
Sandbag Jump Squat
Zone 21s
Partner 1: Row, Partner 2: Sled pull until partner finishes
RowErg
Partner 1 TIMER
Thay bằng: SkiErg
Sled Pull
Partner 2
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Intervals · 20 phút · Tập 4:30 / Nghỉ 30s · 4 vòng
Rep/Interval Scheme: 4:30 min Work/ 30s Rest, 4 Rounds
Evenly divide your class into 4 zones. Each zone is 4:30 with a 30 second transition between zones. Each Zone is distinctly different . Zone 1: This zone is broken into 100m Ski Erg sprints. After each sprint, athletes rest 20 seconds, then repeat. Zone 2: Athletes carry the KBs as far as they can. As soon as they need to break, they switch to a sled push for remaining time. Zone 3: This is a treadmill zone with 3 sprints of 60 seconds, with 45 seconds of jogging in between. Zone 4: This is a couplet. Athletes switch between 10x Snatches and 10x Burpees for the entire 4.5 minutes
Zone 11s
RPE 9
Ski Erg Sprint
Zone 21s
Sled push for remaining time
KB Farmer's Carry
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 31s
Treadmill Sprint1 phút
Jogging Recovery45s
Treadmill Sprint1 phút
Jogging Recovery45s
Treadmill Sprint1 phút
Jogging Recovery45s
Zone 41s
Couplet
Alt DB Snatches
Burpees Chest to Floor
Thả lỏng · 5 phút
Coach's Preference