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
KB Jefferson Curls45s
90-90 Transitions45s
Extreme Mountain Climbers45s
Cossack Squats45s
Mỗi phút (TOTM) (đầu mỗi phút) · 32 phút · Tập 4 phút / Nghỉ 0s · 8 vòng
8 Rounds
Set clock to 4min/0s; 8 rounds. There are 4 zones. Each is 4 minutes long with zero transition time. The clock for a round begins as soon as the previous round ends, which means athletes are working constantly for 32 minutes and must maintain urgency. The paces are not overly aggressive on the Ergs, but 4 minutes is a challenging amount of time in a particular zone. Each zone has a secondary exercise, then back to the original exercise
Zone 11s
Every 250m complete 10 KB goblet squats
SkiErg4 phút
KB Goblet Squats
Zone 21s
Every 10m complete 10m bodyweight lunge to the other side
Sled Pull4 phút
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Bodyweight Lunges
Zone 31s
Every 250m complete 10 dual DB snatches
RowErg4 phút
Thay bằng: SkiErg
Dual DB Snatch
Zone 41s
Every 20 reps, complete 10 burpees
Wallballs4 phút
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Burpees Chest to Floor
Double Tabata · 8 phút · Tập 40s / Nghỉ 20s · 8 vòng
Rep/Interval Scheme: 40s Work/ 20s Rest, 8 Rounds
This is a Double Tabata format. Athletes will go at MAXIMUM EFFORT for 2 rounds, before switching to the next zone and repeating. The 2nd 20 second rest is a transition period
Zone 11s
Row Sprint40s
Row Sprint40s
Zone 21s
Jump Squats40s
Jump Squats40s
Zone 31s
Ski Erg Sprint40s
Ski Erg Sprint40s
Zone 41s
Pushups40s
Pushups40s
Thả lỏng · 5 phút
Coach's Preference