Intervals · 5:30 · Tập 40s / Nghỉ 15s · 6 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 6 Rounds
Divide class into 6 equal groups. This serves as a warm-up
Cat-Cow40s
KB Jefferson Curls40s
Cossack Squats40s
RowErg40s
Thay bằng: SkiErg
Low Plank Hip Rotations40s
SkiErg40s
Intervals · 30 phút · Tập 30 phút / Nghỉ 0s
Divide class into four groups; zones move in sequence. Timer for Sandbag Walking Lunges; substitute with heavier DB or KB if needed, lasting 2-3 minutes. Zone 2: I Go You Go Sled Pull; alternate pulls, partners move forward after each pull. Only 3 sled lanes needed instead of 6. Zone 3: Complete 20 HEAVY DB rack squats followed by 10 jump squats. Zone 4 should maintain RPE 7 effort; Block RPE - 8
Zone 1
TIMER - Time cap: 3 mins
Sandbag Walking Lunges
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Zone 2
"I go, you go" Sled Pull *until zone 1 finishes*
Sled Pull
Use competition weight
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 3
*rest until zone 1 finishes*
DB Rack Squats
Jump Squats
Zone 4
*until zone 1 finishes*
RowErg
Thay bằng: SkiErg
Tập theo cặp · 12 phút · Tập 5 phút / Nghỉ 1 phút · 2 vòng
Rep/Interval Scheme: 5min Work/ 60s Rest, 2 Rounds
Divide class into two zones, each as a 5min block. 60 seconds recovery between blocks. Zone 1: Thruster TOTM, weight 3-4x wallball race weight. Zone 1 consists of 5 rounds. Zone 2: Partner workout with 12 broad jumps and ski erg sprints @RPE 9-10. Rounds may start fast but will slow down. Encourage urgent transitions and maximum jump distance
Zone 1
Thruster TOTM - Rest for remainder of time
DB Thrusters
Zone 2
Partner Workout
Broad Jumps
Partner 1 TIMER
Ski Erg Sprint
Partner 2
Thả lỏng · 5 phút
Coach's Preference