Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
KB Jefferson Curls45s
90-90 Heel Raise45s
Alternate every 3 reps
RowErg45s
Thay bằng: SkiErg
DB Deadlift to High Pull45s
Thay bằng: KB Deadlifts to High Pull
Hamstring Bridge45s
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
Divide class into two zones: Treadmill and Ergs (20 mins each). Treadmill athletes pre-set a Sandbag for Reverse Lunges. Zone 1: Athletes perform 20 sandbag lunges then run 200m. Sets increase by 10 lunges and 100m runs (e.g., 30 lunges/300m, 40 lunges/400m). Encourage maintaining pacing as sets increase. Zone 2: Partner workout; Partner 1 times while Partner 2 rows (Level 1: 400m, Level 2: 500m). Rounds last approximately 1m:40s-2min; Partner 2 uses Ski Erg until row is completed. Before transitions, both partners do 10 DB 1 Arm Snatch. Focus on consistent pacing and quality power output for 20 mins; no finisher
Zone 1
Compromised Running - Add 10 reps to the lunges and 100m run each round
Sandbag Reverse Lunge
Run
Thay bằng: RowErg / SkiErg
Zone 2
Partner 1: Ski, Partner 2: Row until partner finishes. Both: Snatches at each transition
SkiErg
Partner 1 (TIMER)
RowErg
Partner 2
Thay bằng: SkiErg
Alt DB Snatches
Both Partners each transition
Thả lỏng · 5 phút
Coach's Preference