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
Inchworm Pushup45s
Lunge and Twist45s
KB Jefferson Curls45s
Situp to Glute Bridges45s
90-90 Transitions45s
Intervals · 37 phút · Tập 37 phút / Nghỉ 0s
Divide Class into groups of 4. Each group sends one athlete to each zone. Zone 1: This is the timer, and each team rotates independently of the others, based on how fast their teammate in Zone 1 finishes. Zone 2 and Zone 4 are relatively hard effort runs. Zone 3: Make sure your athletes aren’t resting on the rower, but rather are holding a steady tempo
Zone 1
TIMER
KB Split Squat
Per leg
KB Goblet Squats
Jump Squats
Zone 2
RPE 7 until zone 1 finishes
Run
Thay bằng: RowErg / SkiErg
Zone 3
RPE 7 until zone 1 finishes
RowErg
Thay bằng: SkiErg
Zone 4
RPE 7 until zone 1 finishes
Run
Thay bằng: RowErg / SkiErg
Intervals · 24 phút · Tập 1 phút / Nghỉ 30s · 16 vòng
Rep/Interval Scheme: 60s Work/ 30s Rest, 16 Rounds
Evenly divide your class into 4 zones. Each is 60s with a 30 second transition to the next station. This means the goal of each zone is intensity, with a decent recovery after. Athletes will then repeat that zone before rotating to the next zone. Once they have completed all 4 zones, they will do the entire circuit again, staying at each zone for 2 rounds
Zone 1
RPE 8.5-9
SkiErg
Zone 2
Aim for 40-70% Bodyweight
DB Bench Press
Zone 4
Add one pushup each rep
Ascending Burpee Push up
Thả lỏng · 5 phút
Coach's Preference