Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide the class into 5 groups. Spread groups across 5 zones. Keep the warm-up quick and simple
Cat-Cow45s
Iron Cross Kicks45s
Walkout Pushup45s
Lunge and Twist45s
SkiErg45s
Intervals · 56 phút · Tập 3 phút / Nghỉ 1 phút · 14 vòng
Rep/Interval Scheme: 3 min Work/ 1 min Rest, 14 Rounds
Divide class into 4 Zones. Set clock for 3 minutes of work, 1 minute of rest, for 14 Rounds. Each zone lasts 3 minutes. Athletes work for 12 minutes across all 4 zones, followed by a 3 minute rest. Athletes resume immediately after the rest period. The clock begins immediately after each zone completion. Aerobic work is done on the rower and during running. Couplets represent the more challenging part of the workout. Use medium weight DBs
Zone 11s
RPE 6.5
Run
Thay bằng: RowErg / SkiErg
Zone 21s
Couplet
Burpees Chest to Floor5 reps
Wallballs20 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 31s
RPE 6.5
RowErg
Thay bằng: SkiErg
Zone 41s
Couplet
DB Thrusters5 reps
DB Step Ups5 reps
Intervals · 18 phút · Tập 1 phút / Nghỉ 30s · 12 vòng
Rep/Interval Scheme: 60s Work/ 30s Rest, 12 Rounds
Divide the class into 4 groups. Set the clock for 60 seconds of work and 30 seconds of rest. Complete 12 rounds in total. 30 seconds is sufficient for athletes to recover for the next effort. Running and skiing are challenging; substitute with a bike or rower if needed
Zone 11s
SPRINT - RPE 9
Ski Erg Sprintmax m
Zone 21s
Switch legs every 8 reps
Sandbag Deficit Split Squat Back rackmax reps
Zone 31s
SPRINT - RPE 9
Runmax m
Thay bằng: RowErg / SkiErg
Zone 41s
Competition Weight
Underhand Sled Pushmax m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
AMRAP · 2 phút · Tập 2 phút / Nghỉ 0s
Build physical and mental strength for 2 minutes. Physical focus on chest, shoulders, and triceps. Mental focus on resisting the urge to put the weights down. Athletes should use a medium weight
DB Hex Floor Pressmax reps
Thả lỏng · 5 phút
Coach's Preference