Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Intervals · 39 phút · Tập 2:30 / Nghỉ 45s · 12 vòng
Simulate Hyrox stimulus with a run or erg at threshold effort. Divide class into 4 zones: 2:30 work, 45s rest, 12 rounds. Athletes complete 3 circuits, transitioning urgently between zones. Zones 1 and 3 end with a run; divide treadmills to prevent confusion. 3 zones start with work before a run or ski; sled pull zone is single modality. Aim for 30-40+ meters in the sled pull zone. Pushups will challenge shoulders before a ski effort; maintain goal pace. Weight recommendations: DB Thrusters - Moderately Heavy; Sled Pull - Competition Weight
#1linh hoạt
DB Thrusters12 reps
Runhết thời gian còn lại · RPE 8
Thay bằng: RowErg / SkiErg
#3linh hoạt
DB Thrusters12 reps
Runhết thời gian còn lại · RPE 8
Thay bằng: RowErg / SkiErg
#4linh hoạt
Pushups20-25 reps
SkiErghết thời gian còn lại · RPE 8
AMRAP · 2 phút
Focus on building core strength for technique. Aim for athletes to complete full 2 minutes while activating deep core. Strengthening abs, glutes, and shoulders benefits late in the race
Low Plank
Thả lỏng · 4 phút
Coach's choice