Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones available. Evenly divide athletes among them. Rotate in a circle for simplicity
Runner's Lunge40s
90-90 Transitions40s
Walkout Pushup40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 24 phút · Tập 2:30 / Nghỉ 30s · 8 vòng
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 8 Rounds. Allow 30s To Transition Between Each Zone. 2 Full Circuits
Divide class into 4 groups. Set timer for 2:30min/30s. Complete 12 rounds
Zone 2
RPE 8.5
Run
Thay bằng: RowErg / SkiErg
Zone 3
Couplet
Russian KB Swings
Jackknife Situps
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 16 phút · Tập 7 phút / Nghỉ 1 phút · 2 vòng
Rep/Interval Scheme: 7 min Work/ 1 min Rest, 2 Rounds
Divide class into 2 groups with partners. Athletes spend 7 minutes in each zone. Follow “I Go, You Go” format. Complete first task as a team. Shift to 30s sprint efforts on Erg. Team that goes furthest “Wins”
Zone 1
Task 1: I go, you go KB Goblet squats, Task 2: I go you go row for remaining time
KB Goblet Squats
Task 1
RowErg
Task 2
Thay bằng: SkiErg
Zone 2
Task 1: I go, you go 50m BBJ, Task 2: I go you go ski for remaining time
Burpee Broad Jumps
Task 1
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
SkiErg
Task 2
Thả lỏng · 5 phút
Coach's Preference