Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
These are 5 distinct zones. Divide your class evenly amongst them. Rotate in a circle if possible for simplicity
Walkout Pushup40s
90-90 Transitions40s
DB Full body extension40s
Cossack Squats40s
Hollow Body KB Pullover40s
Intervals · 40 phút · Tập 9 phút / Nghỉ 1 phút · 4 vòng
Rep/Interval Scheme: 9 min Work/ 1 min Rest, 4 Rounds
Evenly divide your class into 4 groups. Set your clock for 9min/1min; 4 Rounds. Each Zone is 9 minutes, with the objective to get as far as an athlete can during that time. Every 300m (or .20mi for those using imperial system), athletes have to dismount and complete the second assigned task in their zone before resuming. Pacing is key. Athletes can’t just sprint the entire workout. They need to aim for a sustainable pace, as it’s not 9 minutes, but 4 rounds of 9 minutes
Zone 11s
Every 300m, complete 30 jumping switch lunges
Run
Thay bằng: RowErg / SkiErg
Jumping Switch Lunge
Zone 21s
Every 300m, complete 10 burpees
RowErg
Thay bằng: SkiErg
Burpees Chest to Floor
Zone 31s
Every 300m, complete 30 jumping switch lunges
Run
Thay bằng: RowErg / SkiErg
Jumping Switch Lunge
Zone 41s
Every 300m, complete 10 DB Deadlifts
SkiErg
DB Deadlifts
Thay bằng: KB Deadlift
Thả lỏng · 5 phút
Coach's Preference