Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
5 distinct zones. Evenly divide class among zones. Rotate in a circle for simplicity
Extreme Climber Stretch40s
90-90 Transitions40s
Blast Off Push-ups40s
Lateral Lunges40s
RowErg40s
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
Divide the class into 4 equal groups. Half the treadmills have a 6% incline, the other half 1%. Athletes should adjust pacing and effort based on incline. Each effort is followed by 1 minute of recovery. Athletes should feel challenged but not desperate during the 4-minute efforts. This sequence is completed twice
Zone 14 phút
RPE 7-8 @ 1% incline
Run4 phút
Thay bằng: RowErg / SkiErg
Zone 24 phút
RPE 7-8
RowErg4 phút
Thay bằng: SkiErg
Zone 34 phút
RPE 7-8 @ 6% incline
Run4 phút
Thay bằng: RowErg / SkiErg
Zone 44 phút
RPE 7-8
SkiErg4 phút
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
After main workout, athletes transition to floor for a bodyweight finisher. Focus on maximum total reps to keep legs burning. Encourage minimal resting and count each rep. Make it competitive by tracking total reps
Jump Squats
Burpees Chest to Floor
Thả lỏng · 5 phút
Coach's Preference