Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Evenly divide your class into 5 groups spread out across 5 zones. Warmup should be quick and simple
Cat-Cow45s
Sandbag Good Morning45s
KB Crossover Deadlift45s
Extreme Climber Push-ups45s
RowErg45s
Thay bằng: SkiErg
Intervals · 40 phút · Tập 2 phút / Nghỉ 40s · 15 vòng
Rep/Interval Scheme: 2 min Work/ 40s Rest, 15 Rounds (3 circuits)
This workout lays out very clean with 5 separate stations. Pre-set any weights you might need, or set your DB and SB stations next to the weight racks, to help the room flow
Zone 11s
RPE 8
RowErg
Thay bằng: SkiErg
Zone 21s
Competition Weight
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 31s
Ski for remainder
DB Pullover Situp
SkiErg
Zone 51s
DB OH Strict Press
DB Thrusters
Thả lỏng · 5 phút
Coach's Preference