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
Lunge and Twist40s
90-90 Transitions40s
RowErg40s
Thay bằng: SkiErg
Walkout Pushup40s
SkiErg40s
Tập theo cặp · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
Divide class into 2 groups for workouts in separate zones. Each athlete requires a partner for the workout duration. Zone 1: Partner doing Devil’s Press acts as the timer (Level 1: 10 reps, Level 2: 15 reps, or custom count). Other partner skis until completing 2000m, then transitions to “I Go, You Go” Thrusters with increasing reps. Zone 2: Partners alternate KB Seesaw rows and squats, rowing until finished. After 2000m, they shift to “I Go, You Go” Pushups for remaining time (7-10 reps). Rest for 2 minutes after 20 minutes in each zone, then switch zones. Weight selections: DBs - Level 1: 7-12 KG, Level 2: 15-18 KG; KBs - 9-12 KG, 16-20+ KG. Time cap for Ski and Row is 16 minutes before moving to next task
Zone 1
Partner Workout
DB Devil's Press
Partner 1 TIMER
SkiErg
Partner 2
DB Thrusters
I Go, You Go for remaining time
Zone 2
Partner Workout
KB Seesaw Row
Partner 1 TIMER
KB Goblet Squats
RowErg
Partner 2
Thay bằng: SkiErg
Pushups
Ascending reps "I Go, You Go" for remaining time
Thả lỏng · 5 phút
Coach's Preference