Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide athletes into 5 groups across 5 zones. Keep the warm-up quick and simple
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 8 Rounds (2 Rounds on each Zone)
Divide class into 4 zones, each lasting 4 minutes with a 1-minute transition. Athletes complete two rounds at any starting station. Zones 1, 2, and 3 have initial tasks; after completion, athletes proceed to secondary tasks. Initial tasks have a time cap of 2:15; if not finished, move to the next task
Zone 1linh hoạt
TIME CAP = 2:15 for all first tasks
Run500-600 m · RPE 8
Thay bằng: RowErg / SkiErg
Wallballshết thời gian còn lại
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 2linh hoạt
TIME CAP = 2:15 for all first tasks
RowErg500-600 m · RPE 8
Thay bằng: SkiErg
Burpees Chest to Floorhết thời gian còn lại
Zone 3linh hoạt
TIME CAP = 2:15 for all first tasks
SkiErg500-600 m · RPE 8
Pushupshết thời gian còn lại
Zone 4linh hoạt
TIME CAP = 2:15 for all first tasks
Overhand Sled Push40-50 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
DB Walking Lungeshết thời gian còn lại
Intervals · 24 phút · Tập 1:15 / Nghỉ 15s · 16 vòng
75s of work followed by 15s recovery; 16 rounds total. Consists of 4 full circuits. Athletes should exert maximum effort during the first 3 zones. Full rest in the 4th zone; starting on rest is acceptable
Zone 3
Couplet
Bear Crawl10 m
Reverse Bear Crawl10 m
Zone 41:15
Thả lỏng · 5 phút
Coach's Preference