Intervals · 5:30 · Tập 40s / Nghỉ 15s · 6 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 6 Rounds
Divide class into 6 groups
Cat-Cow40s
KB Jefferson Curls40s
Extreme Climber Push-ups40s
RowErg40s
Thay bằng: SkiErg
Low Squat T Spine Rotations40s
SkiErg40s
Intervals · 32 phút · Tập 4 phút / Nghỉ 0s · 8 vòng
Rep/Interval Scheme: 4 min Work/0s Rest, 8 Rounds
Divide class into four stations. Transition after all finish ski erg or hit time cap; early finishers can rest. Ensure early finishers do longer distance ski. Modify Ski Erg calorie count for advanced or novice athletes. Zone 2 (sled pull) should be across the room, leaving space for burpees. Run should target a distance of 800m to 1000m
Zone 1
4 min timecap
Calorie Ski
Zone 2
@ competition weight, until skiergs finish
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 3
Until skierg finishes - aiming for 800/1000m
Run
Thay bằng: RowErg / SkiErg
Zone 4
Rest for remaining time
Burpees Chest to Floor
Rest for remaining time
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 9 phút · Tập 4 phút / Nghỉ 30s · 2 vòng
Rep/Interval Scheme: 4min Work/ 30s Rest, 2 Rounds
Split class into two groups. Each athlete finds a partner. Format is “I Go, You Go.”. Complete 4 minutes in Zone 1, then 4 minutes in Zone 2. Include a 30-second transition between efforts. Ensure the transition is urgent. Maintain a 30-second gap between the zones
Zone 1
Partner 1 - sled push, partner 2 - rest
Overhand Sled Push
Partner 1
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 2
Partner 1 - thrusters, partner 2 - rest
DB Thrusters
Partner 1
Thả lỏng · 5 phút
Coach's Preference