Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Rep/Interval Scheme: 35s Work/ 15s Rest, 6 Rounds
Divide the class into 6 groups
Cat-Cow35s
KB Jefferson Curls35s
Extreme Climber Push-ups35s
Runner's Lunge35s
Alt every 3x
Low Squat T Spine Rotations35s
SkiErg35s
Intervals · 40 phút · Tập 40 phút / Nghỉ 0s
Divide class into 4 stations, transitioning only when Zone 1 completes. Zone 1: Rowing at a hard effort, Level 1 athletes pull 800m, Level 2 athletes pull 1000m. Zone 2: Reverse lunge to step up with weights at 25% to 50% more than lunge race weight; penalty burpees for dropped weights encourage effort. Zone 3: Couplet of 100m Ski followed by 20-30 Wallballs, adapted for skill level. Zone 4: Push sled for 12m, rest for 15s, then repeat
Zone 1
TIMER
RowErg
Thay bằng: SkiErg
Zone 2
Every time you put the weights down, 10 penalty burpees
DB Lunge to Step up
Switch legs every 4x
Burpees Chest to Floor
Zone 3
Couplet
SkiErg
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 415s
Sled, rest, repeat
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Thả lỏng · 5 phút
Coach's Preference