Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones for workouts. Evenly divide athletes among zones. Rotate in a circle for simplicity
Cat-Cow40s
DB Full body extension40s
Low Squat T Spine Rotations40s
OH Bowler Lunge40s
Alt Plank Jacks40s
Mỗi 2 phút (TO2M) (mỗi 2 phút) · 40 phút · Tập 2 phút / Nghỉ 0s · 20 vòng
Divide athletes into 5 groups. Set timer for 2 minutes; complete 20 rounds. Athletes perform assigned tasks and rest in remaining time. During rest, relocate to the next Zone for the upcoming round. Aim for 30+ seconds of rest each round. Choose 300m-400m distances for zones and 30-40 reps for lunges and burpees. Scaling options available, e.g. 275m
Thả lỏng · 5 phút
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