Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Five distinct zones are available. Do not exceed capacity at rowers or ski ergs. Add a sixth station if needed. Example exercise: Walkout burpees
Cat-Cow45s
90-90 Transitions45s
SkiErg45s
Speed Skaters45s
RowErg45s
Thay bằng: SkiErg
Mỗi phút (TOTM) (đầu mỗi phút) · 32 phút · Tập 4 phút / Nghỉ 0s · 8 vòng
Divide the class into four zones, each lasting 4 minutes. Set the clock for 4 minutes of work with 0 seconds of rest for 8 rounds. No transition time is included. Athletes have 4 minutes to complete the distance for running or erg in each zone, resting for the remaining time. This workout is scalable for all levels. Zone 1 does not include rest at the end; it consists of a continuous couplet for 4 minutes
Zone 1
Couplet
Burpee Broad Jumps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
DB Deadlifts
Thay bằng: KB Deadlift
Zone 2
Rest for remaining time
Run
Thay bằng: RowErg / SkiErg
Zone 3
Rest for remaining time
RowErg
Thay bằng: SkiErg
Zone 4
Rest for remaining time
SkiErg
Tập theo cặp · 7 phút · Tập 7 phút / Nghỉ 0s
Run at max speed!
Assign each athlete a partner. Partner 1 acts as the timer. Partner 1 runs 300m at maximum speed. The other partner holds a low plank until Partner 1 finishes. Count how many rounds the athletes can complete
Run
Partner 1 TIMER
Thay bằng: RowErg / SkiErg
Low Plank
Partner 2
Thả lỏng · 5 phút
Coach's Preference