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 warmup quick and simple
Cat-Cow45s
Iron Cross Kicks45s
Rotational Push-ups45s
OH Bowler Lunge45s
SkiErg45s
Intervals · 36 phút · Tập 2:40 / Nghỉ 20s · 12 vòng
Rep/Interval Scheme: 2:40 Work/ 20s Rest, 12 Rounds (3 Circuits)
Divide class into 4 zones. Set clock: 2m40s work, 20s rest, 12 rounds, 3 circuits. Zones 1 & 2 focus on covering distance with heavy sled weight and strong running pace. Zone 3 emphasises sprint efforts on the rower for maximum distance and pace. Zone 4 is a couplet; aim for maximum rounds
Zone 1
RPE 8
Run
Thay bằng: RowErg / SkiErg
Zone 340s
Row Zone - Sprint at RPE 10, Easy row at RPE 5
Row Sprint20s
Easy Row20s
Zone 4
Couplet
Kettlebell Step ups
KB Hanging squat jacks
Intervals · 24 phút · Tập 1:30 / Nghỉ 30s · 12 vòng
Rep/Interval Scheme: 90s Work/ 30s Rest, 12 Rounds
Divide class into 4 groups. 90 seconds work, 30 seconds rest, 12 rounds. 30 seconds allows for adequate recovery. Ski and run should be aggressive. Max total reps for wall balls and burpees. Controlled breathing is essential
Zone 1
RPE 8.5
SkiErg
Zone 3
SPRINT
Run
Thay bằng: RowErg / SkiErg
AMRAP · 2 phút · Tập 2 phút / Nghỉ 0s
Build physical and mental strength for 2 minutes. Encourage athletes to continue despite the urge to rest
Pushups
Mountain Climbers
Thả lỏng · 5 phút
Coach's Preference