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
Reverse Lunges40s
90-90 Transitions40s
Divebomber Push-ups40s
KB Pirate Ship Swing40s
SkiErg40s
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 8 Rounds
Evenly divide your class into four zones. Each zone is 4mins with a 60s transition/recovery. The objective is to go hard on the first 20 reps, then steady the heart rate and flush the legs as the athletes move to their machine and work with pace
Zone 11s
Once DB Squat Cleans are complete, row for remaining time
DB Squat Cleans
RowErg
Thay bằng: SkiErg
Zone 21s
Once step ups are complete, run for remaining time
Sandbag Step Ups
Run
Thay bằng: RowErg / SkiErg
Zone 31s
Once burpees are complete, ski for remaining time
Burpees Chest to Floor
SkiErg
Zone 41s
Once sled push is complete, run for remaining time
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Run
Thay bằng: RowErg / SkiErg
Thả lỏng · 5 phút
Coach's Preference