Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Conduct a quick and simple warmup
Bootstrapper45s
KB OH Carry45s
90-90 Transitions45s
Inside-outside Plank Jumps45s
Rotational Push-ups45s
Intervals · 38 phút · Tập 8 phút / Nghỉ 1:30 · 4 vòng
Rep/Interval Scheme: 8 min Work/ 90s Rest, 4 Rounds
Divide class into 4 zones. Set clock for 8min/90s; 4 rounds. Runs are threshold efforts to exhaust athletes. 2nd exercise in each zone lasts 4 minutes for max distance/reps. Athletes visit each zone only once. Lengthy rests promote hard efforts for 8 minutes
Zone 18 phút
Run4 phút
Thay bằng: RowErg / SkiErg
Underhand Sled Push4 phút
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 28 phút
RowErg4 phút
Thay bằng: SkiErg
DB Reverse Lunges4 phút
Zone 38 phút
Run4 phút
Thay bằng: RowErg / SkiErg
Burpee Broad Jumps4 phút
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Zone 48 phút
SkiErg4 phút
Wallballs4 phút
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Intervals · 5 phút · Tập 2 phút / Nghỉ 30s · 2 vòng
Rep/Interval Scheme: 2 min Work/ 30s Rest, 2 Rounds
Divide class into 2 groups for a trip to each zone. Objective: max total reps or distance per zone. Zone 1: Grab weights that become difficult after 30 seconds to assess power. Zone 2: Run as far and as hard as possible for 2 minutes
Zone 1
Level 1 = DBs @ 25-30% of bodyweight, Level 2 = DBs @ 40-50% of bodyweight
DB Thrusters
Thả lỏng · 5 phút
Coach's Preference