Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups across 5 zones. Keep warm-up quick and simple
Alternating Staggered Plyo Pushup45s
KB Jefferson Curls45s
90-90 Transitions45s
Extreme Mountain Climbers45s
Cossack Squats45s
Mỗi phút (TOTM) (đầu mỗi phút) · 32 phút · Tập 4 phút / Nghỉ 0s · 8 vòng
Set clock to 4min/0s; 8 rounds, 4 zones, each lasting 4 minutes. No transition time; rounds begin immediately after the previous round ends. Athletes work continuously for 32 minutes with urgency required. Aggressive paces on Ergs with short efforts; 4 minutes in each zone is challenging. Each zone includes a secondary exercise before returning to the original. Constant work for 32 minutes, with no rest built in
Zone 14 phút
Every 250m, complete 10 pullover situps
SkiErg4 phút
RPE 8+
KB Pullover Situp
Every 250m
Zone 24 phút
Every 10m, complete 10 lunges
Sled Pull4 phút
Competition weight
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Bodyweight Lunges
Every 10m
Zone 34 phút
Every 250m, complete 10 squat cleans
RowErg4 phút
RPE 8+
Thay bằng: SkiErg
DB Squat Cleans
Every 250m
Zone 44 phút
Every 20 reps, complete 10 power ups
Wallballs4 phút
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Power up
Every 20 reps
Double Tabata · 8 phút · Tập 40s / Nghỉ 20s · 8 vòng
Rep/Interval Scheme: 40s Work/ 20s off (8 Rounds) Stay at each zone for 2 rounds, then rotate!
Double Tabata format with 40s work, 20s rest. 8 rounds total. Athletes perform 2 rounds at maximum effort per zone. 20-second transition after each zone
Zone 12 phút
Row Sprint40s
Row Sprint40s
Zone 22 phút
Ski Erg Sprint40s
Ski Erg Sprint40s
Zone 32 phút
Jumping Switch Lunge40s
Jumping Switch Lunge40s
Zone 42 phút
DB Push Press40s
DB Push Press40s
Thả lỏng · 5 phút
Coach's Preference