Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Evenly divide your class into 5 groups spread out across 5 zones. Warmup should be quick and simple
Bootstrapper45s
KB Rack Stationary March45s
90-90 Transitions45s
Inside-outside Plank Jumps45s
Rotational Push-ups45s
Intervals · 40 phút · Tập 40 phút / Nghỉ 0s
Set clock for a 40 minute countdown. Evenly divide your class into 4 groups, sending one person to each zone. Each group will rotate when their teammate completes the 400/450m Ski Erg is Zone 1. The effort should be VERY high on the ski. Scale the ski to 350m for some athletes if necessary. The sled push should be at competition weight. The run is also aggressive, as it’s around 2 minutes. Ideally the wallballs are completed in around a minute, leaving athletes with about 1 minute to recover after all the work, so they can keep the intensity high at the ski again
Zone 1
TIMER
SkiErg
Zone 2
Until zone 1 finishes
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 3
Until zone 1 finishes
Run
Thay bằng: RowErg / SkiErg
Zone 4
Rest for remaining time
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng · 5 phút
Coach's Preference