Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Intervals · 42 phút · Tập 3 phút / Nghỉ 30s · 12 vòng
Divide class into 4 zones of 3 minutes each, with 30 seconds for transitions. Athletes complete the sequence 3 times. Zones 1 and 3 focus on steady aerobic efforts on machines. Zone 2: Push sled for maximum distance with jump squats at the end of each straight. Zone 4: Use medium to large weights for a high-intensity couplet that challenges legs
Zone 23 phút
Break every 10m on sled push to complete 10x jump squats
Underhand Sled Push3 phút
Break every 10m to perform jump squats
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Jump Squats10 reps
Every 10m
Zone 420s
DB Thrusters8 reps
DB Deadlift to High Pull8 reps
Thay bằng: KB Deadlifts to High Pull
Intervals · 16 phút · Tập 30s / Nghỉ 0s · 32 vòng
Split class into two zones. Athletes alternate zones every 30 seconds for 4 rounds. Complete both zones, then restart at the original zone. Encourage maximum effort throughout
Zone 1
4 rounds
Partner 230s
Zone 2
4 rounds
Partner 230s
AMRAP · 4 phút
Finisher focuses on lunges and wall balls. Used at end of class to enhance strength and confidence. Goblet hold supports core bracing and shoulder strength for wall balls. Heavy lunges benefit performance at late race lunge stations. Encourage athletes to count reps; aim for 80 or 100
KB Goblet Forward Lungemax reps
Thả lỏng · 5 phút
Coach's preference