Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Position groups in 5 zones. Keep warmup quick and simple
Low Squat T Spine Rotations45s
KB Rack Stationary March45s
90-90 Transitions45s
Extreme Climber Push-ups45s
RowErg45s
Thay bằng: SkiErg
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 8 Rounds
Set clock for 4min/1min; 8 rounds. Divide class into 4 zones; each athlete visits every zone twice. Zone 1: Maximum effort sprints; focus on explosive performance with recovery. If no partners, athletes perform 150m sprints with 20s rests. Zone 2: Alternate lunges (10m each way) and burpee broad jumps (5m each way) to return to sandbag. Zone 3: Steady, relatively hard rowing as the only steady effort. Zone 4: Main strength work; athletes should use heavy weights for deadlifts and presses
Zone 1
I go, you go Partner Workout
Ski Erg Sprint
Zone 2
Couplet
Sandbag Walking Lunges
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Burpee Broad Jumps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Zone 3
RPE 7.5
RowErg
Thay bằng: SkiErg
Zone 4
Couplet
DB Deadlifts
Thay bằng: KB Deadlift
DB Bench Press
AMRAP · 2 phút · Tập 2 phút / Nghỉ 0s
Set clock for 2 minutes. Athletes aim for maximum rounds. Treat as a sprint effort. Rep counts increase by 2 each round (e.g., 4, 6, 8)
Pushups
Add 2 reps each round
Situps
Add 2 reps each round
Thả lỏng · 5 phút
Coach's Preference