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
Bootstrapper45s
KB Rack Stationary March45s
90-90 Transitions45s
Inside-outside Plank Jumps45s
Rotational Push-ups45s
Intervals · 32 phút · Tập 32 phút / Nghỉ 0s
Divide class into 4 groups; assign one athlete to each zone. Set timer for 32 minutes on the ski erg. Rotate groups after one athlete completes 40 or 50 calories on the ski; communication is key. Zone 2: Complete 10x Heavy DB racked squats, then do as many Wall Balls as possible until failure; repeat the sequence. Zone 3: Run at a strong, steady pace. Zone 4: Perform sled pulls at competition weight or heavier
Zone 1
TIMER
Calorie Ski50 cal
Zone 2
Couplet: Wallballs until failure and then back to rack squat
DB Rack Squat10 reps
Wallballsmax reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Intervals · 8 phút · Tập 1:30 / Nghỉ 30s · 4 vòng
Rep/Interval Scheme: 90s Work/ 30s Rest, 4 Rounds
Divide class into 4 groups. Each group spends 90 seconds in each zone. Include a 30 second transition between zones. Aim for maximum effort during each 90-second interval
Thả lỏng · 5 phút
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