Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Intervals · 40 phút · Tập 3 phút / Nghỉ 20s · 12 vòng
Simulate Hyrox stimulus by depleting body and intense station work before running at race pace. Divide class into 4 zones, with 2:30 work, 45sec rest for 12 rounds; each athlete completes 3 circuits. Maintain urgency during transitions despite recovery periods. The short rounds create a race-like effort with continuous attacking for 40 minutes. Zone 1 includes stationary marches; racked marches demand strength, while farmers' carries test grip; goblet march is an alternative. Zone 2 and 4 end with runs; divide treadmills to clarify zones during transitions. In Zone 3, athletes push the sled one way and pull it back for maximum distance. Weight recommendations: DB Thrusters - Moderately Heavy; Sled Pull - Competition Weight
#1linh hoạt
KB Rack Stationary March20 reps
KB Farmer's Marchmax reps · hết thời gian còn lại
#2linh hoạt
SkiErg400 m · RPE 8
Runhết thời gian còn lại · RPE 7
Thay bằng: RowErg / SkiErg
#3
Sled Pull12 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Underhand Sled Push12 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
#4linh hoạt
RowErg400 m · RPE 8
Thay bằng: SkiErg
Runhết thời gian còn lại · RPE 7
Thay bằng: RowErg / SkiErg
AMRAP · 2 phút
Focus on building core strength as a foundational element. Aim for athletes to sustain 2 minutes while activating deep core under fatigue. Strengthening abs, glutes, and shoulders is vital for late-race performance
DB OH Strict Pressmax reps
Thả lỏng · 4 phút
Coach's choice