Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Complete as many rounds as possible in 5 minutes
Cat-Cow45s
Breakdancer45s
Rotational Push-ups45s
Low Squat Reverse Lunge45s
SkiErg45s
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 12 Rounds
Divide class into 4 Zones with 12 Rounds: 2m30s work, 30s rest. Zones 1 and 2 focus on race pace effort. Zone 4 involves clusters with minimal breaks: 10 seconds rest per set. Zone 2 encourages heavy sled weight. Zone 3 focuses on sprint efforts on the rower to maximise distance and pace
Zone 1
RPE 8
SkiErg
Zone 3
RPE 8
RowErg
Thay bằng: SkiErg
Zone 410s
Cluster Set - Deadlifts, Rest, Repeat
DB Deadlifts
Thay bằng: KB Deadlift
Intervals · 24 phút · Tập 2:30 / Nghỉ 30s · 8 vòng
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 8 Rounds
Divide class into 4 groups. Set clock for 2:30/30s; 8 rounds. Runs should be at race effort. Challenge athletes to aim for 50, 60, or 70 wallball reps
Zone 1
RPE 8
Run
Thay bằng: RowErg / SkiErg
Zone 3
RPE 8
Run
Thay bằng: RowErg / SkiErg
Zone 4
Max distance farmer carry then max distance BBJ for remaining time
KB Farmer's Carry
Burpee Broad Jumps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
AMRAP · 2 phút · Tập 2 phút / Nghỉ 0s
Tough conditioning test. Athletes may need breaks. Encourage completion of 2 minutes
DB Thrusters
Dual DB Snatch
Thả lỏng · 5 phút
Coach's Preference