Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide class into 5 groups. Spread groups across 5 zones. Ensure a quick and simple warm-up
Intervals · 36 phút · Tập 3 phút / Nghỉ 0s · 12 vòng
Divide class into 4 zones. Set clock for 3min/0s; 12 rounds. Athletes can start at any station; treat Zones 1 and 3 as one long effort at threshold. Zone 2: Heavy controlled sled push and fast intense burpees. Zone 4: Sprint thrusters before resting. Overall work is 10-10.5 minutes hard effort, followed by 1-2 minutes rest
Zone 2
Overhand Sled Push20 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Burpee Broad Jumps20 m
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Zone 4linh hoạt
DB Thrusters25-30 reps
Mỗi phút (TOTM) (đầu mỗi phút) · 5 phút
Finisher is a TOTM or EMOM. Every 60 seconds, athletes perform 8x, 10x, or 12x Knee Tuck Pushups. Hold a plank for remaining time after pushups. 5 rounds of 30, 35, or 40 total thrusters. Aim for 30+ seconds of plank initially, maintaining consistency as fatigue sets in
Knee Tuck Push-ups8-12 reps
Low Plankhết thời gian còn lại
Thả lỏng · 5 phút
Preference of the coach