Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Warm-up uses bodyweight exercises. No need for rotating stations. Ensure athletes are evenly spread out. Begin the warm-up promptly
Iron Cross Kicks45s
Cat-Cow45s
Divebomber Push-ups45s
Speed Skaters45s
OH Squats45s
Intervals · 35 phút · Tập 35 phút / Nghỉ 0s
Zone 1: Runners serve as timers. Zone 2: Athletes alternate 6 push-ups and 6 Burpee Broad jumps. Zone 3: Athletes aim to hit approximately 800m. Zone 4: Complete jump squats every 10m before continuing
Zone 1
TIMER - Once finished: Low plank until entire group finishes
Run
Thay bằng: RowErg / SkiErg
Low Plank
Zone 2
Couplet
Pushups
Burpee Broad Jumps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Zone 3
Until runners finish
RowErg
Thay bằng: SkiErg
Zone 4
Every 10m, do 10 Jump squats, then push again
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Jump Squats
Intervals · 20 phút · Tập 20 phút / Nghỉ 0s
Zone 1: Aim to finish Ski Erg in ~1m20s. Zone 2: Minimise KB breaks while maximising distance; use one side of the room. Zone 3: Lunges on the opposite side of the room. Zone 4: Complete 10x DB Squat Cleans quickly for maximum rest
Zone 1
TIMER
SkiErg
Zone 2
*until Skierg finish*
KB Farmer's Carry
Zone 3
*until Skierg finish*
Sandbag Walking Lunges
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Zone 4
Complete exercise then rest for remaining time Weight selection: Aim for 30-50% of total bodyweight
DB Squat Cleans
Intervals · 2 phút · Tập 2 phút / Nghỉ 0s
Count total reps, see how many you can get. Aim for 30-50% of total bodyweight
Challenge athletes to maximise reps. Encourage reasonable weight selections
DB Push Press
Thả lỏng · 5 phút
Coach's Preference