Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Conduct a quick and simple warmup
Inchworm Pushup45s
Lunge and Twist45s
KB Jefferson Curls45s
Situp to Glute Bridges45s
90-90 Transitions45s
Tập theo cặp · 46 phút · Tập 20 phút / Nghỉ 3 phút · 2 vòng
Rep/Interval Scheme: 20 min Work/ 3 min Rest, 2 Rounds
Class divided into 2 groups for Zone 1 or Zone 2 workouts. Each zone consists of a 20-minute partner workout. 3-minute transition/rest period between zones. Zone 1 focuses on contrast training: heavy lifting followed by explosive jumps, then an all-out run. Zone 2 is purely aerobic: hard rowing and relaxed running
Zone 130s
Partner Workout
KB Goblet Squats
Partner 1 TIMER
Broad Jumps
Treadmill Sprint30s
Zone 2
Partner Workout
RowErg
Partner 1 TIMER
Thay bằng: SkiErg
Run
Partner 2
Thay bằng: RowErg / SkiErg
Intervals · 18 phút · Tập 1:15 / Nghỉ 15s · 12 vòng
Rep/Interval Scheme: 75s Work/ 15s Rest, 12 Rounds
Divide class into 4 zones, each lasting 75s with 15s transition. Encourage urgent movement for good transition practice. Zone 1: Sled push with underhand grip, focus on power over weight. Zone 2: Use competition weight for kettlebells; no resting on legs if standing. Zone 3: Aim for unbroken wall balls. Zone 4: Intense run; athletes should finish FATIGUED
Zone 21:15
KB Farmer's Carry or KB Farmer's Hold
KB Farmer's Carry1:15
Zone 41:15
RPE 8.5
Run1:15
Thay bằng: RowErg / SkiErg
Thả lỏng · 5 phút
Coach's Preference