Engine #21

Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds

• Cat-Cow45s

• 90-90 Transitions45s

• SkiErg45s

• Speed Skaters45s

• RowErg45s

  Thay bằng: SkiErg

Rep/Interval scheme: 15 min Work/ 2 min Rest, 2 Rounds

Divide class into Treadmill and Rower zones. Each zone lasts 15 minutes

• Zone 14 phút

  3min Run → 20KB Goblet Reverse Lunges, Then 1 Min Run (Sprint) → 10x KB DL to HP

  • Run3 phút

    @RPE 7

    Thay bằng: RowErg / SkiErg

  • KB Goblet Reverse Lunge

  • Run1 phút

    @ RPE 9

    Thay bằng: RowErg / SkiErg

  • KB Deadlifts to High Pull

• Zone 2linh hoạt

  Partner Workout

  • DB Thrusters

    Partner 1 (TIMER)

  • Burpees Chest to Floor

  • RowErghết thời gian còn lại

    Partner 2

    Thay bằng: SkiErg

Rep/Interval Scheme: 4 min Work/ 30s Rest, 2 Rounds

Split groups into two zones. Each zone lasts 4 minutes. Include a 30-second transition. Use an “I Go, You Go” format

• Zone 125s

  Partner Workout

  • Ski Erg Sprint25s

    Partner 1

  • Nghỉ (Partner 2)

• Zone 2

  Partner Workout

  • Jump Squats

    Partner 1 (TIMER)

  • Overhand Sled Push

    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges

  • Nghỉ (Partner 2)

Coach's Preference