Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones. Even distribution of athletes. Rotate in a circle for simplicity
Seal Jacks40s
90-90 Transitions40s
Runner's Lunge40s
Sumo Squats40s
Pushup Power up40s
Intervals · 39 phút · Tập 3 phút / Nghỉ 0s · 13 vòng
Rep/Interval Scheme: 3 mins Work/ 0s Rest, 13 Rounds (after 18 mins, 3 mins rest then another 18 mins)
Divide class into 2 groups; set clock for 3 minutes/0 minutes; 13 rounds. Athletes stay at a zone for 18 minutes (6 rounds), then 3 minutes to recover and relocate. Zone 1: Running Zone; start with a 3 minute run, followed by a 3 minute couplet, completing 3 runs and 3 couplets before rest. 3 minute rest allows athletes to recharge. Zone 2: Partner workout; rounds are still 3 minutes with either steady 3 minute ski or a couplet of wall balls and burpee broad jumps. Athletes stay at Zone 2 until completing 3 rounds of ski and 3 couplets
Zone 13 phút
Compromised Run - 18 minutes (3 runs, 3 couplets)
Run3 phút
RPE 7.5
Thay bằng: RowErg / SkiErg
KB Squat Jacks
KB Goblet Reverse Lunge
Couplet
Zone 23 phút
Compromised Ski - 18 minutes (3 runs, 3 couplets)
SkiErg3 phút
RPE 7.5
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Burpee Broad Jumps
Couplet
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Thả lỏng · 5 phút
Coach's Preference