Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones for workout. Evenly divide athletes among zones. Rotate in a circle for simplicity
Walkout Pushup40s
90-90 Transitions40s
Superman Rows40s
Cossack Squats40s
KB Pullover Situp40s
Intervals · 36 phút · Tập 4:30 / Nghỉ 0s · 8 vòng
Rep/Interval Scheme: 4:30 Work/ 0s Rest, 8 Rounds
Divide class into 4 groups. Set clock for 4:30/0s and 8 rounds. Maintain efforts at RPE 7 or below
Zone 2
Couplet
Wallballs10 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Pushups10 reps
AMRAP · 3:30 · Tập 1 phút / Nghỉ 10s · 3 vòng
Rep/Interval Scheme: 60s Work/ 10s Rest, 3 Rounds
Individual bodyweight finisher. Requires a designated spot on the floor. Consists of 3 rounds, 1 minute each. Includes a 10-second transition between exercises. Athletes aim for maximum reps during each 60-second round
DB Deadlifts1 phút
Round 1
Thay bằng: KB Deadlift
DB Reverse Lunges1 phút
Round 2
DB Weighted Burpee1 phút
Round 3
Thả lỏng · 5 phút
Coach's Preference