Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide the class into 5 groups. Spread groups across 5 zones. Keeps warm-up quick and simple
Walkout Pushup45s
Good Mornings45s
KB Jefferson Curls45s
Wallball Pullover Situp45s
90-90 Transitions45s
Intervals · 32 phút · Tập 2 phút / Nghỉ 0s · 16 vòng
Rep/Interval Scheme: 2 min Work/0s Rest, 16 Rounds. Complete sequence 4x through
Divide into four groups; 2 minutes of work, 0 seconds rest, 16 rounds. At 2-minute intervals, athletes rotate zones urgently. Athletes push for 6 minutes, completing 15 thrusters, then rest in Zone 4 for about 90 seconds. Use medium to heavy dumbbells
Zone 12 phút
RPE 8.5+
SkiErg2 phút
Zone 22 phút
RPE 8.5+
Run2 phút
Thay bằng: RowErg / SkiErg
Zone 32 phút
RPE 8.5+
Overhand Sled Push2 phút
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 4
Rest for remaining time
DB Thrusters
Intervals · 24 phút · Tập 1 phút / Nghỉ 30s · 16 vòng
Rep/Interval Scheme: 60s Work/ 30s Rest, 16 Rounds. Rotate every rest period
Divide class into 4 zones, each lasting 60s. 30 seconds transition between stations. Focus on intensity with recovery after each zone. Complete all 4 zones and repeat the entire circuit for a total of 4 full circuits. If space is limited, shorten sled track lengths for farmer’s carries
Zone 21 phút
RPE 9
RowErg1 phút
Thay bằng: SkiErg
AMRAP · 3 phút · Tập 3 phút / Nghỉ 0s
Individual workout with a 3-minute clock. Sequence: burpee, burpee with 2 push-ups, burpee with 3 push-ups, increasing for 3 minutes. Goal: maximum number of repetitions
Ascending Burpee Push up
Thả lỏng · 5 phút
Coach's Preference