Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Utilise 5 zones. Keep warm-up quick and simple
Low Plank Hip Rotations45s
KB Jefferson Curls45s
Extreme Climber Push-ups45s
Lunge and Twist45s
90-90 Transitions45s
Intervals · 40 phút · Tập 40 phút / Nghỉ 0s
Divide class into teams of 4, each at a different Zone. Rotate teams when the timer at Zone 1 finishes their 800m/1000m run. Teams can rotate together if there are insufficient athletes at each Zone. Zone 2: Perform Farmer's carry to failure in a course allowing back and forth movement. Zone 3: Complete sets of pushups to failure; aim for maximum in first set, at least half in second, then as many as possible after. Zone 4: Perform Bulgarian Split squats with weight of approximately 50% of body weight; scale to 33% if needed
Zone 1
TIMER
Run
Thay bằng: RowErg / SkiErg
Zone 2
Max Distance and then wallballs for remaining time
KB Farmer's Carry
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 320s
Pushups till failure, rest for 20 seconds, repeat until zone 1 finishes
Pushups
Zone 420s
Bulgarian Split squats, rest 20s, then repeat -1x rep per leg e.g. 9x, 8x, 7x etc
DB Bulgarian Split Squat
Thay bằng: KB Hanging Bulgarian Split Squat
Thả lỏng · 5 phút
Coach's Preference