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
Runner's Lunge40s
Alternate every 2 reps
90-90 Transitions40s
Walkout Pushup40s
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 (3 Full Circuits)
Evenly divide your class into 4 groups. Allow 30s To Transition Between Each Zone. The lunges and wallballs will be the more challenging portion of this workout. See if your athletes can match their total lunge distance and total wallball rep counts when they return to those stations. Use these benchmarks to drive them. The ski and row are steady
Zone 21s
RPE 6
RowErg3 phút
Thay bằng: SkiErg
Zone 41s
RPE 6
SkiErg3 phút
Thả lỏng · 5 phút
Coach's Preference