Intervals · 5:30 · Tập 40s / Nghỉ 15s · 6 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 6 Rounds
Divide class into 6 equal groups. This serves as a warm-up
Cat-Cow40s
Situp to Glute Bridges40s
Cossack Squats40s
RowErg40s
Thay bằng: SkiErg
Low Plank Hip Rotations40s
SkiErg40s
Intervals · 27 phút · Tập 2 phút / Nghỉ 15s · 12 vòng
Rep/Interval Scheme: 2 min Work/ 15s Rest, 12 Rounds
Divide class into four groups. Zones move in sequence, each lasts 2 mins with 15 secs transition. Athletes complete the full sequence 3 times. Includes two running zones, half of the rounds. Sequence: Run, Burpee Broad Jump, Run, Row. Helps athletes become comfortable and efficient. Teaches recovery during this race section
Tập theo cặp · 14 phút · Tập 6 phút / Nghỉ 1 phút · 2 vòng
Divide your class evenly into two zones. Treat each zone as a 6min block. They get 60seconds to recover before starting the next 6min block
Zone 1: “I Go, You Go” with Bulgarian split squats, 8 reps per leg. Aim for a weight around 12% of bodyweight; scale as needed. Substitute split squats for Bulgarian if necessary. Zone 2: Increasing AMRAP for 6 minutes. Use at least competition weight from farmer’s carry; should be taxing
Zone 1
Partner "I Go, You Go" Workout
DB Bulgarian Split Squat
Partner 1 TIMER
Thay bằng: KB Hanging Bulgarian Split Squat
Zone 2
AMRAP (+ 5 reps each round. Aim for competition weight or higher)
Russian KB Swings
KB Goblet Squats
Thả lỏng · 5 phút
Coach's Preference