Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups across 5 zones. Keep warm-up quick and simple
Alternating Staggered Plyo Pushup45s
KB Jefferson Curls45s
90-90 Transitions45s
Extreme Mountain Climbers45s
Cossack Squats45s
Mỗi phút (TOTM) (đầu mỗi phút) · 32 phút · Tập 4 phút / Nghỉ 0s · 8 vòng
Set clock to 4min/0s; 8 rounds, 4 zones, each lasting 4 minutes. No transition time; rounds begin immediately after the previous round ends. Athletes work continuously for 32 minutes with urgency required. Aggressive paces on Ergs with short efforts; 4 minutes in each zone is challenging. Each zone includes a secondary exercise before returning to the original. Constant work for 32 minutes, with no rest built in
Zone 1
Every 250m, complete 10 pullover situps
SkiErg250 m · RPE 8
KB Pullover Situp10 reps
Zone 24 phút
Every 10m, complete 10 lunges
Bodyweight Lunges10 reps
Sled Pull10 m · 4 phút
Competition weight
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 34 phút
Every 250m, complete 10 squat cleans
RowErg250 m · 4 phút · RPE 8
Thay bằng: SkiErg
DB Squat Cleans10 reps
Zone 44 phút
Every 20 reps, complete 10 power ups
Wallballs20 reps · 4 phút
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Power up10 reps
Double Tabata · 8 phút · Tập 40s / Nghỉ 20s · 8 vòng
Rep/Interval Scheme: 40s Work/ 20s off (8 Rounds) Stay at each zone for 2 rounds, then rotate!
Double Tabata format with 40s work, 20s rest. 8 rounds total. Athletes perform 2 rounds at maximum effort per zone. 20-second transition after each zone
Zone 12 phút
Row Sprint40s · RPE 9
Row Sprint40s · RPE 9
Zone 22 phút
Ski Erg Sprint40s · RPE 9
Ski Erg Sprint40s · RPE 9
Zone 32 phút
Jumping Switch Lunge40s
Jumping Switch Lunge40s
Zone 42 phút
DB Push Press40s
DB Push Press40s
Thả lỏng · 5 phút
Coach's Preference