Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones. Even distribution of athletes. Rotate in a circle for simplicity
Runner's Lunge40s
90-90 Transitions40s
RowErg40s
Thay bằng: SkiErg
Walkout Pushup40s
SkiErg40s
Intervals · 40 phút · Tập 5 phút / Nghỉ 0s · 8 vòng
Rep/Interval Scheme: 5 min Work/ 0s Rest, 8 Rounds
Divide class into 4 groups; each zone begins with a task and concludes with a machine. Set clock for 5min/0min; 8 rounds. Athletes complete circuit twice with no set rest. Zones 1 and 3 require 30 or 40m Burpee Broad Jumps followed by running. Zone 2 involves rowing combined with step-ups; avoid rebounding off the ground. Zone 4 focuses on shoulders and core with wall balls before moving to the ski erg; athletes should maintain composure and effort on the ski
Zone 1
Run fo remaining time
Burpee Broad Jumps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Run
Thay bằng: RowErg / SkiErg
Zone 2
Row for remaining time
Alt Plyo Step up
RowErg
Thay bằng: SkiErg
Zone 3
Run for remaining time
Burpee Broad Jumps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Run
Thay bằng: RowErg / SkiErg
Zone 4
Ski for remaining time
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
SkiErg
AMRAP · 2 phút · Tập 2 phút / Nghỉ 0s
Athletes should spread out on the floor. No equipment required. Focus on reaching failure. Encourage athletes to count their push-ups
Pushups
Thả lỏng · 5 phút
Coach's Preference