Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Identify 5 distinct zones for the class. Divide athletes evenly across these zones. Rotate athletes in a circle for simplicity
OH Bowler Lunge40s
90-90 Transitions40s
RowErg40s
Thay bằng: SkiErg
Inchworm Pushup40s
SkiErg40s
Intervals · 40 phút · Tập 5 phút / Nghỉ 0s · 8 vòng
Rep/Interval Scheme: 5 min Work/ 0 min Rest, 8 Rounds
Divide the class into 4 zones. Set the clock for 5 minutes of work with no rest. Complete 8 rounds of effort for continuous activity. When the buzzer sounds, athletes should rotate to the next zone. There is no built-in rest, leading to lower intensity. The Row and Lunges should be the most challenging efforts. All efforts should be controlled
Zone 11s
RPE 6+
Run
Thay bằng: RowErg / SkiErg
Zone 21s
RPE 6+
SkiErg
Zone 31s
Every 50 lunges, do 10m of burpee broad jumps
Bodyweight Lunges
Burpee Broad Jumps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Zone 41s
RPE 7+
RowErg
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's Preference