Intervals · 6 phút · Tập 40s / Nghỉ 20s · 6 vòng
Divide athletes into 6 stations. Rotate athletes every 20 seconds
Intervals · 37 phút · Tập 45s / Nghỉ 25s · 32 vòng
Complete each station twice before moving to the next. Athletes will complete two circuits around the room, total 32 rounds. Focus on sharpening phase, challenging intensity and toughness. Divide class into 8 zones with 4 athletes per zone for 32 participants. Stations should flow in a circuit; pre-set equipment as necessary. Coaching tips for SB Walking Lunges: focus on speed and stability. Wallballs: aim for a high cycle rate. Weight recommendations: Race Weight/Heavy for SB Lunges; Light to Moderate for DB Discus (change sides each round); Moderately Heavy for DB Cluster; Race Weight for Wallballs
Thả lỏng · 4 phút
Coach's choice