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
Extreme Mountain Climbers45s
SkiErg45s
Rotational Push-ups45s
OH Bowler Lunge45s
KB Jefferson Curls45s
Intervals · 39 phút · Tập 2:30 / Nghỉ 45s · 12 vòng
Rep/Interval Scheme: 2:30 Work/ 45s Rest, 12 Rounds (2 Circuits)
Divide class into 6 even groups. Set clock for 2:30 Work, 45s Rest, 12 Rounds. The ergs have a built-in rest; athletes should use it to recharge before sprinting. For any couplet, alternate the exercises for the entire 2:30. Focus on intensity for the machines and use heavy weights for the DBs and sleds
Zone 11s
RPE 7
Run
Thay bằng: RowErg / SkiErg
Zone 21s
Couplet
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Burpees Chest to Floor
Zone 31s
RPE 10, 15s Rest, Repeat
Zone 41s
RPE 9, rest 15s, repeat
Zone 51s
Couplet
DB OH Strict Press
DB Supinated Bicep Curl
Zone 61s
Couplet
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Knee Tuck Push-ups
Thả lỏng · 5 phút
Coach's Preference