Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Establish 5 zones for movement. Have athletes move in a circular pattern
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Class capacity is 36 athletes, with 6 per station and 12 per zone. Athletes spend 13 minutes per zone, 1:45 at each station, then switch. 30 seconds allocated for switching stations and zones. Athletes complete each station three times before moving to the next zone. Athletes do not return to a previous zone after leaving. The last zone lasts 13 minutes instead of 13:30. Sequence example: 1A, 1B, 1A, 1B, 1A, 1B; 2A, 2B, 2A, 2B, 2A, 2B; 3A, 3B, 3A, 3B, 3A, 3B
Zone 1
#1A
Alt Plank Jacks20 reps
Hollow Body Jacks20 reps
#1B1:45
RowErg45s · RPE 9
Thay bằng: SkiErg
RowErg45s · RPE 9
Thay bằng: SkiErg
Zone 2
#2A
Bear Crawl20 reps · 20 m
Burpee Broad Jumps20 m
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
#2B1:45
SkiErg45s · RPE 9
SkiErg45s · RPE 9
Zone 3
#3Alinh hoạt
KB Deadlifts to High Pull20 reps
Pushupshết thời gian còn lại
Thả lỏng · 5 phút
Coach's preference