Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Divide class into 5 groups. Assign each group to a zone. Conduct a quick and simple warm-up
Intervals · 38 phút · Tập 17 phút / Nghỉ 2 phút · 2 vòng
Set clock for 17 minutes work, 2 minutes rest, 2 rounds. Pair athletes into teams of two; send half to Zone 1 and half to Zone 2. Athletes work in one zone for 17 minutes, then 2 minutes to recover in the second zone. Zone 1: Controlled ski, aggressive run; maintain race pace without pushing too hard. Zone 2: Intense sled and burpee broad jumps; controlled rowing used for recovery
Zone 1
Zone 2
Partner 1
Overhand Sled Push20 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Burpee Broad Jumps20 m
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
AMRAP · 3 phút
Challenge - Don't put the weight down!
Challenge athletes to maintain their grip on weights
KB Goblet Reverse Lungemax reps
Thả lỏng · 5 phút
Coach's preference