Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones are available. Class should be divided evenly among the zones. Rotate in a circle for simplicity if possible
Cat-Cow40s
Thread the Needle40s
Walkout Pushup40s
Single Leg Lateral Pogo Jumps40s
Hot Feet Sprawls40s
Mỗi phút (TOTM) (đầu mỗi phút) · 40 phút · Tập 5 phút / Nghỉ 0s · 8 vòng
Divide the class into 4 groups. Set the clock for 5 minutes; complete 8 rounds. Athletes must finish their assigned task and rest for any remaining time. For the ergs, distances can range from 900m to 1100m based on fitness levels. Example erg distance: 1000m. Lunged distances can be between 75m and 100m; wall balls can also vary within the same range. Example choices: 80m lunges and 80 wall balls. The goal is to achieve 30 to 60 seconds of rest each round. Athletes should rotate to the next station during their rest period. If needed, athletes can further scale the workout (e.g., 400m or 450m)
Zone 11s
Rest and transition during remaining time
RowErg
Thay bằng: SkiErg
Zone 21s
Rest and transition during remaining time
Sandbag Walking Lunges
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Zone 31s
Rest and transition during remaining time
SkiErg
Zone 41s
Rest and transition during remaining time
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
AMRAP · 2 phút · Tập 2 phút / Nghỉ 0s
This is an Individual Finisher. Challenge athletes to perform maximum push-ups. Encourage them to count their repetitions
Pushups
Thả lỏng · 5 phút
Coach's Preference