Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds (1 Full Circuit)
Complete each station once. Divide class into 5 groups. Designed to loosen up and open planes of motion
SkiErg45s
Froggers45s
Hollow Body Leg Raise45s
DB Goblet Sumo Squat45s
Thay bằng: KB Hanging Sumo Squat
KB Lunge and Twist45s
Intervals · 40 phút · Tập 2 phút / Nghỉ 30s · 16 vòng
Rep/Interval Scheme: 2min Work/30s Rest, 16 Rounds
Each Zone consists of 10 minutes: 2 minutes of work followed by 30 seconds of rest, repeated 4 times. The 4th rest is a transition to the next zone. Alternate stations every 2 minutes, completing each station twice. Maintain an RPE of 7-8+ for each station
Zone 12 phút
A = Sled Push, B = Couplet
Underhand Sled Push2 phút
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Mountain Climbers
Plank Jack Push-ups
Zone 22 phút
A = Run, B = Couplet
Run2 phút
Thay bằng: RowErg / SkiErg
Sandbag Squat Clean
Lateral Jump Burpees
Zone 32:20
A = Skierg, B = Walking Lunges and Rest
SkiErg2 phút
DB Walking Lunges
Zone 44 phút
A = Row, B = Wallballs
RowErg2 phút
Thay bằng: SkiErg
Wallballs2 phút
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng · 5 phút
Coach's Preference