Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Place groups in 5 zones. Keep warm-up quick and simple
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
Rep/Interval Scheme: 3 min work/ 1 min Rest, 10 Rounds (2 circuits)
Class capacity is 30 with 6 Ergs and sleds. Workout consists of 5 stations. Pre-set equipment for smooth workflow. Position DB and KB stations near weight racks. Rower starts aerobic, increasing intensity each minute; final 60s at race effort
Zone 1
Couplet
DB Weighted Burpee5 reps
DB Bent Over Rows10 reps
Zone 2
Underhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Suspension Trainer Backward Sled Drag10 m
Zone 33 phút
RowErg1 phút · RPE 4
Thay bằng: SkiErg
RowErg1 phút · RPE 6
Thay bằng: SkiErg
RowErg1 phút · RPE 8
Thay bằng: SkiErg
Zone 4
KB Rack Carry20 m
Dual KB Deadlift10 reps
Zone 5
Sandbag Step Ups20 reps
Sandbag Jump Squat5 reps
Thả lỏng · 5 phút
Coach's Preference