Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 45s Work/ 15s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Ensure warmup is quick and simple
Cat-Cow45s
Lateral Lunges45s
Hamstring Bridge45s
Extreme Climber Push-ups45s
90-90 Transitions45s
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 12 Rounds
Divide class into 4 zones. Set timer: 2:30 Work, 30s Rest, 12 Rounds. Use heavy weights for entire 2:30 duration. Zone 1: Aggressive ski at race effort. Zone 3: Maximise farmer’s carry; switch to low plank when grip fails
Zone 2
Couplet
DB Floor Press15 reps
DB Bent Over Rows15 reps
Zone 3linh hoạt
KB Farmer's Carrymax m
Low Plankhết thời gian còn lại
Zone 4
Couplet
Overhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Suspension Trainer Sled Squat Hikes10 m
Tập theo cặp · 30 phút · Tập 13 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 13 min Work/ 2 min Rest, 2 Rounds
Divide class into two zones. Each athlete finds a partner in their zone. Set clock for 13 minutes work, 2 minutes rest, for 2 rounds. Athletes complete a partner workout for 13 minutes per zone. Include a 2 minute transition for recovery and instruction. Athletes should conserve energy in Zone 1 for Rower Tabata. Use competition weight for sled pull. Pair athletes of similar strength for sled sharing
Zone 130s
Partner Workout
Run500-600 m · RPE 6
Partner 1 (TIMER)
Thay bằng: RowErg / SkiErg
RowErg20s · RPE 9
Partner 2: Row Tabata
Thay bằng: SkiErg
Zone 2
Partner Workout
Sled Pull10-12 m
Partner 1 (TIMER)
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Thả lỏng · 5 phút
Coach's Preference