Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Rep/ Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread across 5 zones. Keep warmup quick and simple
Hamstring Bridge45s
SkiErg45s
KB Jefferson Curls45s
Extreme Mountain Climbers with Pushups45s
90-90 Transitions45s
Intervals · 30 phút · Tập 2 phút / Nghỉ 30s · 12 vòng
Rep/Interval Scheme: 2 min Work/ 30s Rest, 12 Rounds
Divide athletes into four zones. Complete 3 rotations, time-based. Zone 1: aerobic run. Zone 2: muscular strength/endurance for legs, core, grip. Zone 3: functional power output; legs recovery. Zone 4: endurance/skill work; high rep wallballs for resiliency. Encourage athletes to go unbroken or minimise breaks
Zone 1
RPE 8 - Incline 5% optional
Run
Thay bằng: RowErg / SkiErg
Zone 2
DB Walking Lunge for remaining time
DB Rack Squats
DB Walking Lunges
Zone 320s
Max distance row for remaining time
Row Sprint
RowErg
Thay bằng: SkiErg
Zone 4
Every time you rest, 5 x power ups
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Power up
Tập theo cặp · 11 phút · Tập 5 phút / Nghỉ 30s · 2 vòng
Rep/Interval Scheme: 5 min Work/ 30s Rest, 2 Rounds
Split class into two zones for partner workouts. Zone 1: Ski 150/200m max intensity while partner does 10m sled push with 2-4 plates. Zone 2: Quick 'I Go, You Go' style, minimise transition time. DB selection: 35-50%+ of bodyweight
Zone 1
Partner Workout
SkiErg
Partner 1 TIMER
Underhand Sled Push
Partner 2
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 2
"I Go, You Go" Push Press = Adding a rep each round
DB Push Press
Partner 1
Thả lỏng · 5 phút
Coach's Preference