Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide the class into 5 groups. Spread groups across 5 zones. Keep the warm-up quick and simple
Extreme Climber Push-ups45s
Situp to Glute Bridges45s
90-90 Transitions45s
SkiErg45s
KB Hanging Sumo Squat45s
Intervals · 30 phút · Tập 30 phút / Nghỉ 0s
Divide class into groups of 4; one athlete per zone. Timer is in Zone 1; groups rotate after completion. Groups move independently; only one teammate needs to finish to change zones. In Zone 1, athletes complete burpees and wall balls. Zone 3 involves alternating lunges and thrusters until Zone 1 finishes. Zones 2 and 4 consist of steady efforts until wall balls are completed
Zone 11s
TIMER
Burpees Chest to Floor
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 21s
RPE 7
Run
Thay bằng: RowErg / SkiErg
Zone 31s
Couplet
DB Walking Lunges
DB Thrusters
Zone 41s
RPE 7
SkiErg
Intervals · 8 phút · Tập 1:30 / Nghỉ 30s · 4 vòng
Rep/Interval Scheme: 90s Work/ 30s Rest, 4 Rounds
Divide class into 4 Zones. Set timer for 90 seconds on, 30 seconds off; repeat for 4 rounds. Goal for each zone is maximum effort. Focus on max distance covered or total reps. Athletes will complete each zone only once
Zone 11s
RPE 10
RowErg
Thay bằng: SkiErg
Zone 31s
RPE 10
Run
Thay bằng: RowErg / SkiErg
Thả lỏng · 5 phút
Coach's Preference