Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
There are 5 distinct zones. Divide athletes evenly among the zones. Rotate in a circle for simplicity if possible
Cat-Cow40s
DB Full body extension40s
Low Squat T Spine Rotations40s
OH Bowler Lunge40s
Alt Plank Jacks40s
Mỗi 3 phút (TO3M) (mỗi 3 phút) · 36 phút · Tập 3 phút / Nghỉ 0s · 12 vòng
Divide the class into 4 groups. Set the clock for 3 minutes and 0 seconds; complete 12 rounds. Athletes perform their assigned task and rest for the remaining time. Choose from 500m or 600m based on fitness level. Aim for 30-45 seconds of rest each round, rotating to the next station during this period. Athletes may scale the workout, opting for 400m or 450m if needed
AMRAP · 3 phút · Tập 3 phút / Nghỉ 0s
Individual Finisher: athletes perform as many push-ups as possible. Encourage athletes to count their repetitions
Pushups
Thả lỏng · 5 phút
Coach's Preference