Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide class into 5 groups. Spread across 5 zones. Keep warmup quick and simple
90-90 Transitions45s
Extreme Mountain Climbers with Pushups45s
SkiErg45s
KB Jefferson Curls45s
Hamstring Bridge45s
Intervals · 30 phút · Tập 2 phút / Nghỉ 30s · 12 vòng
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 2linh hoạt
DB Rack Squats16 reps
DB Walking Lungesmax m · hết thời gian còn lại
Zone 319s
Row Sprint200 m
RowErgmax m · hết thời gian còn lại
Thay bằng: SkiErg
Zone 4
Every time you rest, 5 x power ups
Wallballsmax reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Power up5 reps
Tập theo cặp · 11 phút · Tập 5 phút / Nghỉ 30s · 2 vòng
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
SkiErg200 m
Partner 1 TIMER
Underhand Sled Push10 m
Partner 2 - complete then rest until Partner 1 finishes
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 Press4 reps
Partner 1
Thả lỏng · 5 phút
Coach's Preference