Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Set 5 stations. Rotate on the timer
KB Halo45s
Extreme Mountain Climbers45s
RowErg45s
Thay bằng: SkiErg
Lunge and Twist45s
Situp to Glute Bridges45s
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 20min Work/ 2 min Rest, 2 Rounds
Divide class into Treadmill and Erg/Floor zones for 20 minutes each. 2-minute transition before switching groups. Zone 1: Treadmill 2m30s repeats with 60s recoveries, complete 6 rounds. Zone 2: Partner chipper with rowing and various tasks. Partner 1 rows 300-350m; partners switch after each row. Partner 2 completes 80x Dual DB Snatch, then 60x Pistol Squats, followed by push press. Teams can restart the chipper if completed
Zone 13:30
2:30 Repeats, 6 Runs total
Run2:30
Thay bằng: RowErg / SkiErg
Jogging Recovery1 phút
Zone 2
Partner Chipper - All tasks are shared
SkiErg
Partner 1
Dual DB Snatch
Partner 2
Pistol Squat
DB Push Press
Thả lỏng · 5 phút
Coach's Preference