Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide athletes into 5 groups. Use 5 zones for organisation. Keep warm-up quick and simple
Bootstrapper45s
Stationary racked KB March45s
90-90 Transitions45s
Inside-outside Plank Jumps45s
Rotational Push-ups45s
Intervals · 36 phút · Tập 3 phút / Nghỉ 0s · 12 vòng
Rep/Interval Scheme: 3 mins Work/0s Rest, 12 Rounds
Divide class into 4 zones. Set clock for 3min/0s; 12 rounds. Athletes start at any station. Zones 1, 2, 3 require sustained threshold effort. Sprint during burpees in Zone 4 before resting. Total work: 10-10.5 mins of hard effort; followed by 1-2 mins of rest
Zone 13 phút
RPE 8+
SkiErg3 phút
Zone 2
Sled Couplet = Sled Push into S.T Squat Hike
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Suspension Trainer Sled Squat Hikes
Zone 33 phút
RPE 8+
Run3 phút
Thay bằng: RowErg / SkiErg
Zone 4
Rest for remaining time
Burpees Chest to Floor
Mỗi phút (TOTM) (đầu mỗi phút) · 5 phút · Tập 1 phút / Nghỉ 0s · 5 vòng
EMOM finisher: every 60 seconds, athletes perform 6, 7, or 8 thrusters. After thrusters, hold a plank for the remaining time. Complete 5 rounds: 30, 35, or 40 thrusters total. Aim for 30+ seconds of plank initially, maintain consistency as fatigue sets in. Use medium to heavy weights
DB Thrusters
Thả lỏng · 5 phút
Coach's Preference