Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Evenly divide your class into 5 groups spread out across 5 zones. Warmup should be quick and simple
Shoulder tap Pushup45s
Cat-Cow45s
KB Jefferson Curls45s
Hollow Body Jacks45s
90-90 Transitions45s
Tập theo cặp · 46 phút · Tập 20 phút / Nghỉ 3 phút · 2 vòng
Rep/Interval Scheme: 20 min Work/ 3 min Rest, 2 Rounds
Evenly Divide Your Class Among 2 Zones. Set clock for 20min/3min; 2 rounds. Each zone is a partner workout. The big point of note here is that the run and row are both aggressive. The weights should be heavy
Zone 11s
Partner Workout
Overhand Sled Push
Partner 1 TIMER
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Burpee Broad Jumps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Run
Partner 2
Thay bằng: RowErg / SkiErg
Zone 21s
Partner Workout
DB Squat Cleans
Partner 1 TIMER
DB Mixed Loaded Walking Lunge (High)
RowErg
Partner 2
Thay bằng: SkiErg
Mỗi phút (TOTM) (đầu mỗi phút) · 20 phút · Tập 1 phút / Nghỉ 0s · 20 vòng
Evenly divide your class into 4 zones. Each zone is 5 minutes (5 Rounds of 1 minute each). Athletes must complete their set rep counts before the minute expires. Any time remaining is rest. At the top of the next minute, the athletes must start again. The same exercise for 5 consecutive rounds
Zone 11s
5 Rounds
SkiErg
Zone 21s
5 Rounds
KB Goblet Squats
Zone 31s
5 Rounds
BB Plate Ground To Overhead (GTOH)
Zone 41s
5 Rounds
DB Bent Over Rows
Thả lỏng · 5 phút
Coach's Preference