AMRAP · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones. Divide class evenly among zones. Rotate in a circle for simplicity
Cat-Cow40s
DB Full body extension40s
Low Squat T Spine Rotations40s
OH Bowler Lunge40s
Plank Jack Push-ups40s
Mỗi phút (TOTM) (đầu mỗi phút) · 40 phút · Tập 5 phút / Nghỉ 0s · 8 vòng
Divide athletes into 4 groups. Set clock for 5 minutes; perform 8 rounds. Athletes complete tasks and rest for remaining time, relocating swiftly for next interval. Choose distances of 800m, 900m, or 1000m based on fitness level. Aim for 30-60 seconds of rest each round, rotating to the next station. Extra rest beyond 60 seconds is permitted. Athletes can scale the workout if necessary
Zone 1linh hoạt
Run800-1000 m · RPE 7
Thay bằng: RowErg / SkiErg
Zone 2linh hoạt
SkiErg800-1000 m · RPE 7
Zone 3linh hoạt
Run800-1000 m · RPE 7
Thay bằng: RowErg / SkiErg
Zone 4linh hoạt
RowErg800-1000 m · RPE 7
Thay bằng: SkiErg
AMRAP · 3 phút · Tập 3 phút / Nghỉ 0s
Individual Finisher workout. Athletes perform as many pushups as possible. Encourage athletes to count their reps
Pushupsmax reps
Thả lỏng · 5 phút
Coach's Preference