Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones to utilise. Even distribution of athletes across zones. Rotate in a circle for simplicity
Wide to Narrow Pushups40s
Iron Cross Kicks40s
DB Deadlift to Row40s
Thay bằng: KB Deadlift to Row
OH Bowler Lunge40s
Situp to Glute Bridges40s
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 8 Rounds
Evenly divide your class into 4 groups. Set your clock for 4min/1min; 8 Rounds. Zones 1 and 3: These are steady state aerobic efforts. Zones 2 and 4: These are couplets with the objective of challenging muscular endurance for the entire 4 minutes. Athletes should hit these stations hard.
Zone 11s
RPE 6
RowErg
Thay bằng: SkiErg
Zone 21s
Couplet - Pistol squat to bench alt or kb goblet optional for pistols
Pistol Squat
Burpees Chest to Floor
Zone 31s
RPE 6
SkiErg
Zone 41s
Couplet
DB Bear Crawl
DB Walking Lunges
Thả lỏng · 5 phút
Coach's Preference