Intervals · 4 phút · Tập 35s / Nghỉ 5s · 6 vòng
Warmup should be quick and straightforward. All athletes can perform the same movements together
Intervals · 30 phút · Tập 13 phút / Nghỉ 2 phút · 2 vòng
Focus on improving skills, run, and ergs through shorter efforts. Split athletes into pairs and divide teams into zone 1 and zone 2. Pair athletes within the same division for sensible weight and easier sled push switching. Use “I Go, You Go” format with team/shared rep/distance goals. Teams stay at Task 3 until the zone ends. Weight Recommendations for Zone 1:. Task 1: DB Alt. Snatch - Moderately Heavy. Task 2: Sled Push - Competition Weight+. Weight Recommendations for Zone 2:. Task 1: DB Gorilla Row - Moderately Heavy. Task 2: KB Farmer’s Carry - Competition Weight+
#1 - IGYG
Once at task 3, stay there for remaining time
#2 - IGYG
Once at task 3, stay there for remaining time
Intervals · 6:30 · Tập 30s / Nghỉ 0s · 13 vòng
I Go, You Go - Stay at each Zone for 6 total rounds, with 30s in round 7 to transition to the other zone
Focus on final two skills. Athletes work in pairs using “I Go, You Go” method. 30 second intervals for 6 rounds (3 rounds each). 7th round is a 30 second transition to switch zones. Final 6 rounds conducted in new zone. Weight recommendations: SB Walking Lunges and Wallballs at Competition Weight+
#1
3 rounds of 30s each
Sandbag Walking Lunges
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
#2
3 rounds of 30s each
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng · 5 phút
Coach's choice