Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread across 5 zones. Keep warmup quick and simple
Lunge and Twist45s
SkiErg45s
Russian KB Swings45s
Plank Jack Push-ups45s
90-90 Transitions45s
Intervals · 30 phút · Tập 30s / Nghỉ 1 phút · 20 vòng
Rep/Interval Scheme: 30s/60s, 20 Rounds
Divide athletes into 4 zones. Each zone consists of two intervals: 30 seconds and 60 seconds. Athletes complete each zone 5 times before rotating. 30 seconds interval is an all-out effort. 60 seconds interval includes a task to complete before resting. Athletes remain at each station for 5 rounds before moving on. Transition occurs during the 5th recovery for optimal readiness
Zone 130s
30s Skierg Sprint, 60s to complete 5 x DB Squat Clean, any time remaining is rest
Ski Erg Sprint30s
DB Squat Cleans
Zone 230s
30s Sled push Sprint, 60s to complete 5 x BBJ, any time remaining is rest
Overhand Sled Push30s
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Burpee Broad Jumps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Zone 330s
30s Rower Sprint, 60s to complete 10/15 x Pushups, any time remaining is rest
Row Sprint30s
Pushups
Zone 430s
30s DB Z press, 60s to complete 10/15 x Wallballs, any time remaining is rest
DB Z Press30s
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Tập theo cặp · 10 phút · Tập 10 phút / Nghỉ 0s
Partner workout format. One partner uses the Treadmill, the other the KB. Complete 24-30 KB Goblet Reverse Lunges. Transition to a run with a 2min time cap. Aim for maximum rounds and push hard on the run. Encourage quick transitions and minimal breaks
KB Goblet Reverse Lunge
Partner 1 TIMER
Run
Partner 2
Thay bằng: RowErg / SkiErg
Thả lỏng · 5 phút
Coach's Preference