Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide class into 5 groups. Spread groups across 5 zones. Warm-up should be quick and simple
Intervals · 33 phút · Tập 2:30 / Nghỉ 15s · 12 vòng
Divide class into 4 zones with group rotation. Set timer: 2:30 work, 15s rest for 12 rounds. Zones 1 & 3: steady pace runs despite fatigue; incline option on treadmill for Zone 3; outside runners turn at 1m15s. Zone 2: push sled with underhand grip; aim for competition weight or 1 plate lighter on a 10-12m track. Zone 4: couplet drills starting with 4 reps, then progressing to 8 and 12 reps
Zone 4
DB Push Press4 reps
Add 4 reps every round
DB Squat thrust4 reps
Add 4 reps every round
AMRAP · 25 phút
Set the clock for 25 minutes. Divide class into 4 zones based on RowErg, rotating after 300m/350m. Zone 2: Teach effective step up technique for Burpee Broad Jumps to manage heart rate. Zone 3: Aim for a manageable working pace with medium-heavy weights. Zone 4: Encourage athletes to go unbroken for maximum reps
Zone 1
Timer
RowErg300-350 m · RPE 8
RowErg is timer
Thay bằng: SkiErg
AMRAP · 3 phút
Individual workout. Challenge athletes to maximise rounds. High intensity
Jump Squats8 reps
Knee Tuck Push-ups8 reps
Thả lỏng · 5 phút
Coach's preference