Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 45s Work/ 15s Rest, 5 Rounds
Complete each station once. Divide class into 5 groups
Extreme Mountain Climbers45s
SkiErg45s
Knee Tuck Push-ups45s
OH Bowler Lunge45s
Hamstring walkouts45s
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Rep/Interval Scheme: 1:45 Work/ 30s Rest, 18 Rounds (3 Circuits)
Divide class into 6 groups. Shorten sled and KB carry lengths if space is limited. Emphasise intensity on machines. Use heavy weights for DBs and sleds
Zone 1linh hoạt
DB Deficit Pushupmax reps
Hollow Body Holdhết thời gian còn lại
Zone 3
KB Rack Carry40 m
KB Farmer's Carrymax m
Zone 6
Switch arms every 8 reps
Alt DB Snatches
Thả lỏng · 5 phút
Coach's Preference