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
Iron Cross Kicks45s
KB Squat Jacks45s
Alt Lateral Bear Crawl45s
Sandbag Good Morning45s
90-90 Transitions45s
Intervals · 27 phút · Tập 1 phút / Nghỉ 0s · 27 vòng
Rep/Interval Scheme: 60s Work/ 0s Rest, 27 Rounds (6 Consecutive Rounds)
Divide class into teams of 4. Each group stays in their zone for 6 rounds. 1-minute rest after the 6th round. Transition time to the next zone after rest. Some athletes start at rep count 7, some at 10, others in between. Complete assigned reps, meters, or calories within the minute. Add 1 calorie, 1 meter, or 1 burpee each round after resting. Example: Rower and ski erg count: 10x, 11x, 12x…15x. Consistent increments for burpees and sled push meters
Zone 1
Add 1 calorie per round
Calorie Row
Zone 2
Add 1m each round
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 3
Add 1 calorie per round
Calorie Ski
Zone 4
Add 1 per round
Burpees Chest to Floor
Intervals · 14 phút · Tập 3 phút / Nghỉ 30s · 4 vòng
Rep/Interval Scheme: 3 min Work/ 30s Rest, 4 Rounds
Divide class into four 3-minute zones. 30 seconds for transition between zones. Each zone aims for maximum distance or reps. Encourage athletes to push their limits. Score: 1 point per rep or 0.01 mi/KM. Determine highest score for competition
Zone 4
2% Incline
Run
Thay bằng: RowErg / SkiErg
Thả lỏng · 5 phút
Coach's Preference