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
Low Squat T Spine Rotations45s
KB Jefferson Curls45s
90-90 Transitions45s
Extreme Climber Push-ups45s
SkiErg45s
Mỗi 3 phút (TO3M) (mỗi 3 phút) · 36 phút · Tập 3 phút / Nghỉ 0s · 12 vòng
There are 6 zones, so maximum of 4 athletes per zone. Set the clock for 3min/0min; 12 Rounds. This means each zone is 3 minutes, with zero transition time to make it to the next zone. The clock for the next zone starts immediately. Drive your athletes to transition with urgency. This is a good habit builder. Each zone is a straightforward, single exercise, with the exception of Zone 6, which is as many wallballs as possible until the athlete needs to rest. Once they rest, they must immediately pick up 2 KBs and do a farmer’s carry for the remaining time, with the goal of not dropping them
Zone 11s
RPE 7.5
Run
Thay bằng: RowErg / SkiErg
Zone 31s
RPE 7.5
Run
Thay bằng: RowErg / SkiErg
Zone 41s
Competition weight
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 51s
RPE 7.5
Run
Thay bằng: RowErg / SkiErg
Zone 61s
Once you break wall balls, KB farmer's carry for remaining time
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
KB Farmer's Carry
AMRAP · 3 phút · Tập 1 phút / Nghỉ 0s · 3 vòng
Set the clock for 60s/0s; 3 rounds. Everyone starts with Round 1, then Round 2, finishing with Round 3. Athletes should count their reps and aim to get as many as possible
Thả lỏng · 5 phút
Coach's Preference