Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide the class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Lunge and Twist45s
Cossack Squats45s
Squat Jack45s
90-90 Transitions45s
Divebomber Push-ups45s
Intervals · 23 phút · Tập 23 phút / Nghỉ 0s
Divide class into 4 groups, with one athlete per zone. Rotate group members after the rower completes 400m or 500m. Groups don't wait for all athletes to finish, only the one from their group. Each zone duration should be 1:40 to 2 minutes. Strength zones and aerobic work are consecutive
Zone 1
TIMER
RowErg500 m
Thay bằng: SkiErg
Zone 3
Go heavy - Competition weight + 1-3 extra plates
Straight Arm Overhand Sled Pushmax m
Intervals · 16 phút · Tập 1:30 / Nghỉ 30s · 8 vòng
Rep/Interval Scheme: 1:30 Work/ 30s Rest, 8 Rounds
Divide athletes into 4 groups. Complete the full circuit twice, with 2 trips to each zone. Zone 1: Carry kettlebells unbroken with competition weight. Zone 2: Use the only machine in this block for high intensity. Zone 3: Use lighter weight than farmer’s carry; assist novice athletes if needed. Zone 4: Measure how far athletes can lunge
Thả lỏng · 5 phút
Coach's Preference