Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Complete each station once. Evenly divide athletes into 5 groups
Inside-outside Plank Jumps45s
SkiErg45s
Knee Tuck Push-ups45s
OH Bowler Lunge45s
KB Jefferson Curls45s
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Rep/Interval Scheme: 1:45 Work/ 30s Rest, 18 Rounds (3 Circuits)
Divide class into 6 groups. Two couplets aim for maximum rounds. Two erg stations for intense work. Two mobile stations for athletes along a 10m lane. Adjust setup as needed
Zone 1
Couplet
DB Hang Clean
DB Push Press
Zone 2
RPE 8.5+
RowErg
Thay bằng: SkiErg
Zone 3
10m Lengths at competition weight
Forward facing Sled Drag
Zone 4
10m Lengths
Burpee Broad Jumps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Zone 5
RPE 8.5+
SkiErg
Zone 6
Couplet
Sandbag Jump Squat
Sandbag Reverse Lunge
Thả lỏng · 5 phút
Coach's Preference