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
Spiderman Climber45s
KB Jefferson Curls45s
Extreme Climber Push-ups45s
Lunge and Twist45s
SkiErg45s
Tập theo cặp · 18 phút · Tập 18 phút / Nghỉ 0s
Every athlete needs a partner; create groups of 3 if odd. Two athletes work simultaneously, one rests. Athletes should have similar fitness levels for timing. Partner 1 performs all strength work: 44 reps (12 DL, 20 Snatch, 12 Goblet Squat). Substitute kettlebells if preferred. After strength work, partners switch; the resting athlete runs
DB Deadlifts
Partner 1 TIMER
Thay bằng: KB Deadlift
Alt DB Snatches
DB Goblet Squats
Thay bằng: KB Goblet Squats
Run
Partner 2
Thay bằng: RowErg / SkiErg
Intervals · 40 phút · Tập 40 phút / Nghỉ 0s
Divide class into teams of 4, each member in a different Zone. When Zone 1 completes their 1000m Row, the team rotates to the next Zone. Teams of 4 will follow a separate rotation schedule. If zones lack participants, rotate the entire class when Zone 1 finishes. Sled push cluster set: 5m Hard Push, 5-second rest, repeat
Zone 1
TIMER
RowErg
Thay bằng: SkiErg
Zone 2
*Until zone 1 finishes* Every time you drop the ball or rest, 10x BBJ
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 3
*Until zone 1 finishes*
SkiErg
Zone 45s
*Repeat until zone 1 finishes*
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Thả lỏng · 5 phút
Coach's Preference