Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
These are 5 distinct zones. Divide your class evenly amongst them. Rotate in a circle if possible for simplicity
Reverse Lunges40s
90-90 Transitions40s
Divebomber Push-ups40s
KB Pirate Ship Swing40s
SkiErg40s
Intervals · 42 phút · Tập 42 phút / Nghỉ 0s
Evenly divide your class into groups of 4. Each team sends one person to each zone. The person at the ski erg is the timer, which means each group is rotating independently, based only on who they have on the ski erg
Zone 1
TIMER - Add 10 calories each round (Max 50 calories)
Calorie Ski
Zone 2
Until Ski finishes
Run
Thay bằng: RowErg / SkiErg
Zone 3
Until Ski finishes
RowErg
Thay bằng: SkiErg
Zone 4
Until Ski finishes
Burpee Broad Jumps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Thả lỏng · 5 phút
Coach's Preference