Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Divide class into 5 groups. Spread groups across 5 zones. Conduct a quick and simple warmup
Cat-Cow45s
Sandbag Good Morning45s
Situp to Glute Bridges45s
Extreme Climber Push-ups45s
RowErg45s
Thay bằng: SkiErg
Intervals · 40 phút · Tập 3 phút / Nghỉ 1 phút · 10 vòng
Final 60 seconds here are at a race effort level! 60 seconds of transition between each zone
Workout consists of 5 stations. Pre-set required equipment for better flow. Ski Erg starts aerobic and accelerates each minute. Final 60 seconds at race effort
Zone 1
Couplet
DB Devil's Press5 reps
DB Squat Cleans10 reps
Zone 2
Couplet
Underhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Sled Pull10 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 33 phút
Easy Ski1 phút · RPE 4
SkiErg1 phút · RPE 6
Ski Erg Sprint1 phút · RPE 8
Zone 4
Couplet
Alt KB Swings20 reps
Narrow pushup20 reps
Zone 5
Couplet
KB Deadlift10 reps
Wallballs20 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng · 5 phút
Coach's Preference