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
Bootstrapper45s
KB Rack Stationary March45s
90-90 Transitions45s
Inside-outside Plank Jumps45s
Rotational Push-ups45s
Intervals · 32 phút · Tập 32 phút / Nghỉ 0s
Divide class into 4 groups; assign one athlete to each zone. Set timer for 32 minutes on the ski erg. Rotate groups after one athlete completes 40 or 50 calories on the ski; communication is key. Zone 2: Complete 10x Heavy DB racked squats, then do as many Wall Balls as possible until failure; repeat the sequence. Zone 3: Run at a strong, steady pace. Zone 4: Perform sled pulls at competition weight or heavier
Zone 1
TIMER
Calorie Ski
Zone 2
Couplet: Wallballs until failure and then back to rack squat
DB Rack Squat
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 3
RPE 7.5 until Zone 1 finishes
Run
Thay bằng: RowErg / SkiErg
Zone 4
@ Competition weight
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Intervals · 8 phút · Tập 1:30 / Nghỉ 30s · 4 vòng
Rep/Interval Scheme: 90s Work/ 30s Rest, 4 Rounds
Divide class into 4 groups. Each group spends 90 seconds in each zone. Include a 30 second transition between zones. Aim for maximum effort during each 90-second interval
Zone 11:30
RPE 9
RowErg1:30
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's Preference