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
Stationary racked KB March45s
90-90 Transitions45s
Extreme Mountain Climbers with Pushups45s
RowErg45s
Thay bằng: SkiErg
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 8 Rounds
Divide class into 4 Zones; each zone is done twice. Zone 1: Maximum effort sprints with great recoveries; athletes paired for IGYG. Zone 2: Load sled with competition weight for 4-minute pull; adjust distance or use suspension trainer if needed. Zone 3: Compromised running; heavy weights challenge athletes; switch to run after 2 minutes if lunges aren’t finished. Zone 4: Couplet of wallballs and lunges; focus on muscular endurance to elevate heart rate
Zone 11s
I go, you go SkiErg @ RPE 9
Ski Erg Sprint150 m
Zone 31s
After heavy lunges, max distance run for remaining time
DB Reverse Lunges30 reps
Runmax m
Thay bằng: RowErg / SkiErg
Zone 41s
Couplet
Wallballs30 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Burpees Chest to Floor5 reps
Thả lỏng · 5 phút
Coach's Preference