Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones for class division. Evenly distribute athletes among zones. Rotate in a circle for simplicity
Extreme Climber Stretch40s
90-90 Transitions40s
Bear Crawl
Reverse Bear Crawl
KB Hanging Sumo Squat40s
DB Renegade Row40s
Tập theo cặp · 42 phút · Tập 19 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 19min Work/ 2min Rest, 2 Rounds
Split class into two equal groups for partner workouts. Each zone workout lasts 19 mins with a 2-min recovery for relocation. Zone 1: Partner 1 runs 500m-600m in under 3 mins, switching if capped. Partner 2 completes 10x DB Hang cleans followed by skiing until time ends. Zone 2: 30m Underhand sled push at competition weight or heavier, with a 3-min time cap. Second partner rows, focusing on maintaining quality pace and power output
Zone 1
Partner Workout
Run
Partner 1 TIMER
Thay bằng: RowErg / SkiErg
DB Hang Clean
Partner 2
SkiErg
Zone 2
Partner Workout
Underhand Sled Push
Partner 1 TIMER
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
RowErg
Partner 2
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's Preference