Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide athletes into 5 groups across 5 zones. Ensure warmup is brief and straightforward
Divebomber Push-ups45s
Lunge and Twist45s
KB Jefferson Curls45s
Hamstring Bridge45s
90-90 Transitions45s
Intervals · 48 phút · Tập 2:30 / Nghỉ 30s · 16 vòng
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 16 Rounds
Divide class into 4 Zones. Set clock for 2:30 work, 30s rest, 16 Rounds. Every other round is a run, representing harder efforts. Zone 2 involves a sled pull with competition weight or heavier plate. Zone 4 starts with a stationary KB racked march, using 2 KBs. Assist athletes in positioning their KBs as needed
Zone 1
RPE 8+
Run
Thay bằng: RowErg / SkiErg
Zone 3
RPE 8+
Run
Thay bằng: RowErg / SkiErg
Zone 4
Once you hit failure, max rep push ups for remaining time
KB Rack Stationary March
Pushups
Intervals · 16 phút · Tập 30s / Nghỉ 30s · 16 vòng
Rep/Interval Scheme: 30s Work/ 30s Rest, 16 Rounds. Stay at each zone for 2 x 30s before switching
Divide class into 4 zones. Set timer for 30s Work, 30s Rest, 16 Rounds. Each zone includes 30s maximum effort and 30s rest. After completing a zone, rotate to the next. Repeat full circuit twice at each zone
Zone 130s
RPE 10
Ski Erg Sprint30s
Zone 230s
50% of competition weight
Underhand Sled Push30s
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 330s
RPE 10
RowErg30s
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's Preference