Intervals · 6 phút · Tập 40s / Nghỉ 20s · 6 vòng
Divide athletes into 6 stations. Have them rotate every 20 seconds
Intervals · 37 phút · Tập 1:50 / Nghỉ 30s · 16 vòng
Complete two full circuits. Focus on sled pull improvement and introduce wallballs over 5 weeks. Include progressions, variations, accessories, and machine fitness. Setup with 8 zones; 4 athletes per zone for 32 participants, scalable in multiples of 8. Stations should flow in a circuit; pre-set equipment if necessary. Coaching tips for Sled Pull: Focus on hand over hand motion and hip drive for grip strength. Wallballs should target manageable chunks, focusing on standards and consistency; brief rests recommended. Weight recommendations: KB Goblet Squat - Moderately Heavy to Heavy, Sled Pull - Light to Moderate, DB Bent Over Row + Snatch - Moderately Heavy to Heavy, DB Reverse Fly + Curl - Light to Moderate, Wallballs - Race Weight+
#2
KB Goblet Squats14 reps
Tuck Jumps14 reps
#3
Arms Only Sled Pull6 m
Sled Pull6 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
#4
DB Bent Over Rows7 reps
Alt DB Snatches14 reps
7x per side
#5
Speed Skaters28 reps
14x per side
Mountain Climbers28 reps
14x per side
#7
DB Reverse Fly7 reps
DB Alt Supinated Bicep Curl14 reps
7x per side
#810s
Wallballs14-18 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng · 4 phút
Coach's choice