Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Evenly divide your class into 5 groups spread out across 5 zones. Warmup should be quick and simple
Low Squat T Spine Rotations45s
KB Rack Stationary March45s
90-90 Transitions45s
Extreme Climber Push-ups45s
RowErg45s
Thay bằng: SkiErg
Tập theo cặp · 36 phút · Tập 16 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 16 min Work/ 2 min Rest, 2 Rounds
Set the clock for 16min/2min; 2 rounds. This means each zone is 16 minutes with 2 full minutes for athletes to compose themselves before transitioning to the other side. The row and run are relaxed, the rest of the work should be intense. Zone 1: The objective is intensity on the Ski erg and Wallballs, then a controlled run without hesitating to begin. Zone 2: The goal is to move with pace on the sandbag lunges, then recover on the row.
Zone 11s
Partner Workout
Run
Partner 1
Thay bằng: RowErg / SkiErg
Wallballs
Partner 2 TIMER
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
SkiErg
Zone 21s
Partner Workout
RowErg
Partner 1
Thay bằng: SkiErg
Sandbag Walking Lunges
Partner 2 TIMER
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Intervals · 4 phút · Tập 1 phút / Nghỉ 0s · 4 vòng
Rep/Interval Scheme: 60s Work/ 0s Rest, 4 Rounds Partner 1: Pushups, Partner 2: KB Squat Jacks
Set the clock for 60s/0s; 4 Rounds. Each person should have a partner. One will complete the pushups for a minute while the other does the squat jacks. They should face each other, or be side by side. This way, it’s easy to grab the KB, which they can share, and swap roles immediately. Each partner will complete each Zone, then do each Zone again
Pushups
KB Squat Jacks
Thả lỏng · 5 phút
Coach's Preference