Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Position groups in 5 zones. Warm-up should be quick and simple
Low Squat T Spine Rotations45s
KB Jefferson Curls45s
90-90 Transitions45s
Extreme Climber Push-ups45s
SkiErg45s
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Rep/Interval Scheme: 2:30 min Work/ 30s Rest, 12 Rounds
Set clock for 2:30/30s; 12 rounds. Divide class into 4 zones; each athlete completes circuit 3 times. Focus on quality work for 36 minutes. One couplet in Zone 4; aim for distance in 2:30. Pace the workout; avoid overexertion. Target RPE 8 for lunges
Zone 1
RPE 8. Goal = 550-650m+
RowErg
Thay bằng: SkiErg
Zone 3
RPE 8. Goal = 550-650m+
SkiErg
Zone 4
Couplet
DB Hang Clean
Pushups
Intervals · 5 phút · Tập 40s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 40s Work/ 20s Rest, 5 Rounds
40s work/20s rest; 5 rounds. Odd rounds: 1, 3, 5; Even rounds: 2, 4. Focus on core strength. Athletes to count reps and maximise output
Burpees Chest to Floor40s
Odd rounds
Double Crunches40s
Even rounds
Thả lỏng · 5 phút
Coach's Preference