Intervals · 5:25 · Tập 45s / Nghỉ 20s · 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
Cat-Cow45s
Sandbag Good Morning45s
KB Crossover Deadlift45s
Extreme Climber Push-ups45s
RowErg45s
Thay bằng: SkiErg
Intervals · 40 phút · Tập 2 phút / Nghỉ 40s · 15 vòng
Rep/Interval Scheme: 2min Work/40s Rest, 15 Rounds (3 Circuits)
Class capacity is 30 with 6 Ergs and sleds. Workout includes 5 separate stations. Pre-set weights or place DB and KB stations near weight racks for better flow
Zone 1
Couplet
Knee Tuck Push-ups
DB OH Reverse Lunge
Zone 2
Sled push, burpees and then repeat
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Burpees Chest to Floor
Zone 3
RPE 7.5
SkiErg
Zone 4
Couplet
KB Reset Swings
KB Squat Jacks
Zone 5
DB Thrusters
DB Bicep Curls
Thả lỏng · 5 phút
Coach's Preference