Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Rep/Interval Scheme: 35s Work/ 15s Rest, 6 Rounds
Divide the class into 6 groups
Low Plank Hip Rotations35s
KB Jefferson Curls35s
Extreme Climber Push-ups35s
Bowler Lunges35s
Low Squat T Spine Rotations35s
SkiErg35s
Intervals · 32 phút · Tập 4 phút / Nghỉ 0s · 8 vòng
Rep/Interval Scheme: 4 min Work/0s Rest, 8 Rounds
Divide class into 2 Zones: running and zone 2. Athletes in zone 2 require a partner. Zone 1 athletes partner with nearest treadmill users. Each athlete completes 3 trips to both zones
Zone 1
RPE 8
Run
Thay bằng: RowErg / SkiErg
Zone 2
Partner Workout
KB Hanging Bulgarian Split Squat
Partner 1 TIMER
Overhand Sled Push
Partner 2
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Intervals · 18:40 · Tập 1 phút / Nghỉ 10s · 16 vòng
Rep/Interval Scheme: 60s Work/ 10s Rest, 16 Rounds
Divide class into 4 zones. Complete assigned reps within 60 seconds. 10 seconds to transition between zones. Rower has the toughest transition. 4th zone is a complete rest. Use heavy weights for bench press, lighter for sleds. Position lighter sleds on one side and heavier on the other. Sled pulls are arm over arm with stationary feet. Sled lengths should not fill the room to allow space for bench press and resting. Designate recovery area near bench press. Involve athletes in setting up ropes
Zone 1
Level 1: 25-40lbs Each; Level 2: 50-70+ Lbs Each
DB Hex Floor Press
Zone 41 phút
Intervals · 10 phút · Tập 2 phút / Nghỉ 30s · 4 vòng
Rep/Interval Scheme: 2 min Work/ 30s Rest, 4 Rounds
Thả lỏng · 5 phút
Coach's Preference