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 Crossover Deadlift45s
Extreme Climber Push-ups45s
RowErg45s
Thay bằng: SkiErg
Intervals · 40 phút · Tập 2 phút / Nghỉ 40s · 15 vòng
Rep/Interval Scheme: 2 min Work/ 40s Rest, 15 Rounds (3 circuits)
Class capacity: 30 athletes with 6 Ski Ergs and sleds. Workout includes 5 separate stations. Pre-set weights for convenience. Position DB and KB stations near weight racks for efficient flow
Zone 1
RPE 8.5
RowErg
Thay bằng: SkiErg
Zone 2
Lateral Pogo Jumps
KB Racked Kneel to Stand
Zone 3
Couplet
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Burpees Chest to Floor
Zone 42 phút
RPE 8.5
SkiErg2 phút
Zone 5
DB Bench Press
DB Rack Squats
Thả lỏng · 5 phút
Coach's Preference