Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide class into 5 zones. Add a 6th zone for KB Jefferson Curls if Ergs are insufficient
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Rep/Interval Scheme: 1:45 Work/30s Rest, 18 Rounds (3 Circuits)
Athletes will complete 3 circuits with each zone lasting 1:45. The ski erg and rower involve sprint efforts with 10s rests. The sled push aims to cover maximum distance. The racked carry requires heavy weights for maximum distance before lowering, followed by a farmer’s carry with the same weights for the remaining time
Zone 1linh hoạt
DB Row to Kickback12 reps
DB Thrustershết thời gian còn lại
Zone 210s
Ski Erg Sprint100 m · RPE 9
Zone 310s
Overhand Sled Push12 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 410s
RowErg100 m · RPE 9
Thay bằng: SkiErg
Zone 5
DB Squat thrust6 reps
Inside-outside Plank Jumps6 reps
Zone 6linh hoạt
KB Rack Carrymax reps
KB Farmer's Carryhết thời gian còn lại
Thả lỏng · 5 phút
Coach's Preference