Intervals · 5:30 · Tập 40s / Nghỉ 15s · 6 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 6 Rounds
Divide class into 6 groups
Cat-Cow40s
KB Jefferson Curls40s
Extreme Climber Push-ups40s
RowErg40s
Thay bằng: SkiErg
Low Squat T Spine Rotations40s
SkiErg40s
Intervals · 40 phút · Tập 3 phút / Nghỉ 20s · 12 vòng
Rep/Interval Scheme: 3 min Work/ 20s Rest, 12 Rounds
Divide class into 4 groups. Each interval lasts 3 minutes. Runs should be performed at hard effort. Sled push for max distance over 3 minutes. Crossing 10m line entails 6 broad jumps (3 out, 3 back). Focus on quick, powerful hops. During Wallballs, each rest results in 5 burpees. Goal is to achieve max total Wallballs
Zone 13 phút
RPE 8+
Run3 phút
Thay bằng: RowErg / SkiErg
Zone 2
6x Broad Jump at end of each 10m Push: 3 Out, 3 Back
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Broad Jumps
Zone 33 phút
RPE 8+
Run3 phút
Thay bằng: RowErg / SkiErg
Zone 4
Max reps - Every time you drop the ball, do 5 x burpees
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Burpees Chest to Floor
Thả lỏng · 5 phút
Coach's Preference