Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 45s Work/ 15s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
KB Deadlifts to High Pull45s
90-90 Transitions45s
Extreme Climber Push-ups45s
Hamstring Bridge45s
OH Bowler Lunge45s
Intervals · 40 phút · Tập 40 phút / Nghỉ 0s
Divide Class into teams of 4, each member in a different Zone. Teams rotate to the next Zone when the timer at Zone 1 finishes their squats. Rotate the entire class together if there are not enough participants in each zone. Time cap is 4 minutes per round; remaining athletes must rotate after this period. In Zone 2, athletes run at a solid tempo until their teammate finishes the squats. Runs will extend as athletes fatigue and squats slow down. In Zone 3, use an underhand grip to reduce quad strain and target glutes. Establish separate treadmills for Zones 2 and 4 to ensure clear rotations
Zone 1
TIMER
KB Goblet Squats50 reps
Zone 2
1% Incline, Until Zone 1 finishes
Runmax m
Thay bằng: RowErg / SkiErg
Zone 3
Until Zone 1 finishes
Underhand Sled Pushmax m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 4
1% Incline, Until Zone 1 finishes
Runmax m
Thay bằng: RowErg / SkiErg
Thả lỏng · 5 phút
Coach's Preference