Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones for class allocation. Ensure even distribution of athletes. Rotate in a circle for simplicity
Inchworm Pushup40s
90-90 Transitions40s
KB Jefferson Curls40s
Cossack Squats40s
BB Plate OH Stationary March40s
Intervals · 42 phút · Tập 19 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 19 mins Work/ 2 mins Rest, 2 Rounds
Divide class into 2 groups; clock set for 19 min/2 min; 2 rounds. Zone 1: Each athlete on a treadmill, 3 rounds of 1000m runs with alternating 400m runs; increasing intensity for 400m and 60 sec recovery. Zone 2: Timer for lunges and bent over rows; 10m track required. Athletes complete 20m lunges with one arm before switching; use medium challenging weights. Option for a second weight in opposite hand to increase difficulty; bent over rows finish before role switch
Zone 12:15
Running Work
Run
RPE 7.5
Thay bằng: RowErg / SkiErg
Jogging Recovery1:15
Run
RPE 8.5
Thay bằng: RowErg / SkiErg
Jogging Recovery1 phút
Zone 2
Partner Workout
DB Overhead Walking Lunge
Partner 1 (TIMER)
DB Bent Over Rows
RowErg
Partner 2
Thay bằng: SkiErg
AMRAP · 1:30 · Tập 1:30 / Nghỉ 0s
Individual finisher challenge. Athletes hold plank until time expires
Low Plank1:30
Thả lỏng · 5 phút
Coach's Preference