Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Wallball Faux Slams45s
KB Hanging Sumo Squat45s
Walkout Pushup45s
Lunge and Twist45s
RowErg45s
Thay bằng: SkiErg
Intervals · 42 phút · Tập 3 phút / Nghỉ 30s · 12 vòng
Divide class into 4 zones, each lasting 3 minutes with a 30-second transition. Zones 1 and 3 focus on steady aerobic efforts on machines. Zone 2 requires pulling the sled for maximum distance in 3 minutes with competition weight. Zone 4 is the hardest, using medium to large weights for high intensity and fatigue
Zone 4
Ascending AMRAP - add 2 reps to Cluster and Deadlift High Pull each round (Reverse Lunge remains the same)
DB Clusters4 reps
DB Deadlift to High Pull4 reps
Thay bằng: KB Deadlifts to High Pull
DB Reverse Lunges20 reps
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 16 phút · Tập 20s / Nghỉ 0s · 48 vòng
Athletes will complete their Zone 6x each, then switch zones. They then return to their original zone & repeat everything again
Divide class into two zones. Athletes alternate every 20s for 6 rounds. Max effort in each zone. Restart at original zone after completion. Encourage full exertion
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Improves lunges and wall balls. Builds strength and confidence after a race. Core bracing aids wall balls, lunges target zone 7. Encourage athletes to count reps, aiming for 80-100
KB Goblet Reverse Lungemax reps
Thả lỏng · 5 phút
Coach's Preference