Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones to utilise. Even distribution of athletes across zones. Rotate in a circle for simplicity
Cat-Cow40s
Thread the Needle40s
Walkout Pushup40s
Lateral Pogo Jumps40s
Hot Feet Sprawls40s
Mỗi phút (TOTM) (đầu mỗi phút) · 40 phút · Tập 5 phút / Nghỉ 0s · 8 vòng
Divide class into 4 groups; set time for 5 mins, 8 rounds. Athletes complete tasks and rest during remaining time. Zone 1 and Zone 3: Distance 900m-1100m; scaling allowed. Rest allowed until next round after finishing. Zone 2: Start with 40 deadlifts; aim to complete in 2 mins for 400-500m rowing and rest. Kettlebells should be competition weight. Zone 4: Complete push press in around 2 mins for burpees; burpees are harder post-push press
Zone 1
Rest and transition in remaining time
Run
Thay bằng: RowErg / SkiErg
Zone 2
Rest and transition in remaining time
KB Deadlift
RowErg
Thay bằng: SkiErg
Zone 3
Rest and transition in remaining time
SkiErg
Zone 4
Rest and transition in remaining time
DB Push Press
Burpees Chest to Floor
AMRAP · 2 phút · Tập 2 phút / Nghỉ 0s
Individual Finisher exercise. Challenge athletes with Rotational pushups. Encourage athletes to count their repetitions
Rotational Push-ups
Thả lỏng · 5 phút
Coach's Preference