Complete #134

Divide the class into 5 groups. Utilise 5 different zones. Keep the warm-up quick and simple

• Zone 1Divebomber Push-ups45s5 phút
• Zone 2Lunge and Twist45s45s
• Zone 3KB Jefferson Curls45s45s
• Zone 4Hamstring Bridge45s45s
• Zone 590-90 Transitions45s45s

Divide class into 4 Zones. Set clock for 2:30 work, 30s rest, 16 Rounds. Every other round is a run at or just below race pace. Zone 2: sled push with competition weight or extra plate. Zone 4: stationary KB racked march using 2 KBs; assist athletes if needed

• Zone 1Run2:30 · RPE 72:30Thay bằng: RowErg / SkiErg
• Zone 2Overhand Sled Push2:302:30Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
• Zone 3Run2:30 · RPE 72:30Thay bằng: RowErg / SkiErg

• Zone 4linh hoạt

  • Dual KB Rack squat10 reps

  • Pushupsmax reps · hết thời gian còn lại

Stay at each zone for 4x 30s efforts before switching

Divide class into 4 zones. Set timer for 30s Work, 30s Rest, 16 Rounds. Each zone: 30s max effort, 30s rest. Repeat each zone 4 times before rotating

• Zone 1SkiErg30s · RPE 1030s
• Zone 2Burpee Broad Jumps30s30sThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
• Zone 3RowErg30s · RPE 1030sThay bằng: SkiErg
• Zone 4Jumping Switch Lunge30s30s