Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Walkout Pushup45s
Sandbag Good Morning45s
KB Jefferson Curls45s
Wallball Pullover Situp45s
90-90 Transitions45s
Intervals · 20 phút · Tập 20 phút / Nghỉ 0s
Divide class into four groups; each zone lasts until all athletes complete 250m or 300m on ski ergs. Scale distance for varying skill levels. Zone 2: Measure distance of burpee broad jumps. Zone 3: A challenging run; athletes should aim to reach the rest zone. Zone 4: Rest area for athletes; ensure they transition to ski ergs to maintain timing
Zone 1
TIMER
SkiErg
Zone 2
Goal = Max distance
Burpee Broad Jumps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Zone 3
RPE 9
Run
Thay bằng: RowErg / SkiErg
Zone 4
Intervals · 24 phút · Tập 1 phút / Nghỉ 30s · 16 vòng
Rep/Interval Scheme: 60s Work/ 30s Rest, 16 Rounds
Divide class into groups of 4, with one partner in each zone. Zone 1 = Running teammate times (650m-800m) dictate work duration for all zones, capped at 4 minutes before rotating. Zones 1 and 3 operate at RPE 8 (race effort). Zone 2 focuses on maximum distance in sled pull. Zone 4 counts total rounds completed by athletes
Zone 1
TIMER
Run
Thay bằng: RowErg / SkiErg
Zone 2
Competition Weight
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 3
RPE 8
RowErg
Thay bằng: SkiErg
Zone 4
DB Triplet
DB Clean & Press
Thay bằng: Dual KB Clean and Press
DB Devil's Press
Pushups
Intervals · 3 phút · Tập 3 phút / Nghỉ 0s
Challenge athletes to lift a heavy weight for 3 minutes without putting it down. Encourage switching arms before reaching failure for better pacing
DB 1 Arm Push Press
Thay bằng: KB 1 arm Push Press
Thả lỏng · 5 phút
Coach's Preference