Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/20s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Warm-up should be quick and simple
Cat-Cow45s
Sandbag Good Morning45s
KB Halo45s
Extreme Climber Stretch45s
SkiErg45s
Intervals · 40 phút · Tập 2 phút / Nghỉ 40s · 15 vòng
Rep/Interval Scheme: 2 min Work/ 40s Rest, 15 Rounds (3 Circuits)
Divide class into 5 zones. Timer: 2 mins work, 40 secs rest, 15 rounds. Each round: 2 mins hard effort, adequate rest for recovery. Workout features 5 separate stations. Pre-set weights or place DB and KB stations near weight racks for better flow. Athletes to complete 3 full circuits
Zone 1
Couplet
High Plank Alternating Knee Tucks
BB Plate OH Reverse Lunge
Zone 2
Arms Only Sled Pull
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 410s
Clean, Rest, Repeat
Dual KB Clean
Zone 5
DB Reverse Fly
DB Thrusters
Thả lỏng · 5 phút
Coach's Preference