Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Assign each group to a different zone. Keep warm-up quick and simple
Cat-Cow45s
KB Hanging Sumo Squat45s
Walkout Pushup45s
Lunge and Twist45s
RowErg45s
Thay bằng: SkiErg
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 8 Rounds
Evenly divide your class into 4 Zones. Each zone is 4 minutes with a 1 minute transition period. Your athletes will complete this twice through. It doesn’t matter which station they begin at. Zone 1, 2 and 3 each have an initial task. Once it’s completed, athletes will go to the assigned machine and work at RPE 8+ for the remaining time. They should NEED the 1 minute rest that follows. Zone 4 is the only couplet. Athletes should get as many rounds as possible
Zone 1
Push and Run
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Run
Thay bằng: RowErg / SkiErg
Zone 2
Clean and Row
KB Squat Clean
RowErg
Thay bằng: SkiErg
Zone 3
Press and Ski
DB OH Strict Press
SkiErg
Zone 4
AMRAP Couplet
Burpees Chest to Floor
DB Reverse Lunges
Intervals · 24 phút · Tập 1:15 / Nghỉ 15s · 16 vòng
Rep/Interval Scheme: 75s Work/ 15s Rest, 16 Rounds
This block is about intensity! Set the clock to 75s work, 15s of recovery; 16 Rounds. This means 4 full circuits. The goal is to go as hard as possible for the first 3 zones. Athletes then get a full rest when they reach the 4th zone. Some may start on the rest. This is fine
Zone 1
RPE 9+
Run
Thay bằng: RowErg / SkiErg
Zone 4
Thả lỏng · 5 phút
Coach's Preference