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
Walkout Pushup45s
Sandbag Good Morning45s
KB Jefferson Curls45s
Wallball Pullover Situp45s
90-90 Transitions45s
Intervals · 36 phút · Tập 16 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 16 min Work/ 2 min Rest, 2 Rounds
Divide Class into two groups. Each zone is a 16min partner workout. Zone 1: Every 90 seconds these partners switch machines. The goal is to transition quickly and work hard but steady. Let the runner be the official timer for the group. Zone 2: This is another 16 minute partner workout. The goal is to pull the sled with power and pace. Use competition weight
Zone 11s
Partner 1: Run (TIMER), Partner 2: Skierg
Run1:30
Partner 1 TIMER
Thay bằng: RowErg / SkiErg
SkiErg1:30
Partner 2
Zone 21s
Partner 1: Sled Pull (TIMER), Partner 2: Row until partner finishes
Sled Pull
Partner 1 TIMER
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
RowErg
Partner 2
Thay bằng: SkiErg
Intervals · 24 phút · Tập 1 phút / Nghỉ 30s · 16 vòng
Rep/Interval Scheme: 60s Work/ 30s Rest, 16 Rounds
Evenly divide your class into 4 zones. Each is 60s with a 30 second transition to the next station. This means the goal of each zone is intensity, with a decent recovery after. Once they have completed all 4 zones, they will do the entire circuit again. 4 Full Circuits. Rotate every rest period. If space is tight, shorten the lengths of the sled tracks to make room for farmer’s carries.
Thả lỏng · 5 phút
Coach's Preference