Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Divide class into 5 groups across 5 zones. Keep warmup quick and simple. If enough kettlebells, athletes can perform the same movement simultaneously
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Focus on transitioning from aerobic output to strength and back to rhythm. Set clock for 2:30 Work, 30s Rest; divide class into 4 groups for each zone. After 30 seconds, groups transition to the next zone, completing the circuit 3 times. Sled pull at competition weight. Run and ski at threshold effort. Athletes should exert maximum effort on sled pull and couplet
#4
Burpee to Plate8 reps
Jumping Switch Lunge20 reps
AMRAP · 3 phút
Focus on full body muscular endurance. Emphasise burpees, sleds, and wall balls. Athletes may break whenever needed but should track total reps. Finishers enhance mental strength and can lead to significant gains. Sessions are short and intense
DB Squat Cleans5 reps
DB Push Press5 reps
Thả lỏng · 5 phút
Coach's choice