Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
These are 5 distinct zones. Divide your class evenly amongst them. Rotate in a circle if possible for simplicity
Walkout Pushup40s
90-90 Transitions40s
KB Halo40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 42 phút · Tập 3 phút / Nghỉ 30s · 12 vòng
Rep/Interval Scheme: 3 min Work/ 30s Rest, 12 Rounds
Evenly divide your class into 4 groups. Set the timer for 3min/30s; 12 rounds. Athletes will complete this full circuit 3 times. Station 1 is a ton of full body strength. This is the most taxing station. Station 2 and 4 are the ergs. These are steady efforts. Station 3, the wall balls, the goal is to get as many as possible
Zone 11s
AMRAP Couplet
DB Devil's Press
Dual DB Forward Lunge
Zone 21s
RPE 6-7
RowErg
Thay bằng: SkiErg
Zone 41s
RPE 6-7
SkiErg
Thả lỏng · 5 phút
Coach's Preference