Intervals · 5 phút · Tập 40s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 40s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread across 5 zones. Warm-up should be quick and simple
Cat-Cow40s
Iron Cross Kicks40s
Walkout Pushup40s
Lunge and Twist40s
SkiErg40s · RPE 5
Intervals · 42 phút · Tập 3 phút / Nghỉ 30s · 12 vòng
Rep/Interval Scheme: 3 min Work/ 30s Rest, 12 Rounds
Divide class into 4 zones. Set clock for 3 minutes work, 30s rest, for 12 rounds. Athletes work 12 minutes straight across all zones, followed by 3 minutes rest. Immediately start next zone after completing a 3 minute zone. Aerobic work is performed on the ski and run. Zone 2 and Zone 4 each consist of two tasks: complete first exercise, then max reps on second. Use medium weight for DBs
Zone 2linh hoạt
Couplet
Burpees Chest to Floor15 reps
Wallballshết thời gian còn lại
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 4linh hoạt
Couplet
DB Thrusters15 reps
DB Step Upshết thời gian còn lại
Intervals · 18 phút · Tập 1 phút / Nghỉ 30s · 12 vòng
Rep/Interval Scheme: 60s Work/ 30s Rest, 12 Rounds
Divide class into 4 groups. 60 seconds of work, 30 seconds of rest, 12 rounds. 30 seconds allows for maximised effort during 60 seconds. Row and run are challenging; consider substitutes like bike or ski
Zone 11 phút
SPRINT
RowErg1 phút · RPE 9
Thay bằng: SkiErg
Zone 31 phút
SPRINT
Run1 phút · RPE 9
Thay bằng: RowErg / SkiErg
Zone 41 phút
50% Comp Weight
Arms Only Sled Pull1 phút
Intervals · 4 phút · Tập 1 phút / Nghỉ 0s · 4 vòng
4 minute finisher. Each round lasts 60 seconds. Next round starts immediately. Objective: maximise reps
Thả lỏng · 5 phút
Coach's Preference