Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Evenly divide your class into 5 groups spread out across 5 zones. Warmup should be quick and simple
Rotational Push-ups45s
Fire Hydrant45s
KB Jefferson Curls45s
Hollow Body Jacks45s
90-90 Transitions45s
Intervals · 35 phút · Tập 1:30 / Nghỉ 15s · 20 vòng
Rep/Interval Scheme: 1:30 Work/ 15s Rest, 20 Rounds
Evenly Divide Your Class Among 4 Zones. Set clock for 1:30/15s; 20 rounds. This means each Zone is completed 5 times in total. Zone 1 is as many HEAVY DB squats as possible (Aim for 50% Of Bodyweight, at least). Zone 2: The goal here is to complete sell out on the row, pulling to essentially failure. Zone 3: Athletes will transition from the row to the run and immediately get moving at around goal race pace. Zone 4: This is the only rest. But it’s substantial. This rest should be earned. Athletes should need the entire rest and be ready to go hard again after
Zone 21s
RPE 9
RowErg
Thay bằng: SkiErg
Zone 31s
RPE 8
Run
Thay bằng: RowErg / SkiErg
Zone 41s
Intervals · 28 phút · Tập 3 phút / Nghỉ 30s · 8 vòng
Rep/Interval Scheme: 3 min Work/ 30s Rest, 8 Rounds
Evenly divide your class into 4 zones. Each is 3minutes with a 30 second transition to the next Zone. The objective is to attack each effort as hard as one can. Zones 1 and 3 each have a penalty for resting. Use those as a deterrent to keep your athletes pushing when tired. See how many reps they can get. Zones 2 and 4 are max distance zones. The goal is just get as far as possible
Zone 11s
Every rest: 10 calorie ski
Pushups
Zone 31s
Every rest complete 10 burpees
DB Bent Over Rows
Burpees Chest to Floor
Thả lỏng · 5 phút
Coach's Preference