Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Position groups in 5 zones. Ensure warmup is quick and simple
Cat-Cow45s
Sandbag Good Morning45s
KB Crossover Deadlift45s
Extreme Climber Push-ups45s
Cossack Squats45s
Intervals · 40 phút · Tập 2 phút / Nghỉ 40s · 15 vòng
Rep/Interval Scheme: 2 min Work/ 40s Rest, 15 Rounds (3 Circuits)
Workout consists of 5 distinct stations. Pre-set any required weights. Position DB and KB stations near weight racks for better room flow
Zone 1
Max distance skierg for remainder
Pushups
SkiErg
Zone 2
Switch arms every 10m
DB Mixed Loaded Walking Lunge (High)
Zone 3
RPE 8.5+
RowErg
Thay bằng: SkiErg
Zone 4
Once max distance racked carry, Farmer's Carry for remainder
KB Rack Carry
KB Farmer's Carry
Zone 5
Bent over rows for remaining time
DB Thrusters
DB Bent Over Rows
Thả lỏng · 5 phút
Coach's Preference