Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Keep warmup quick and simple
KB Rack Stationary March45s
Bootstrapper45s
Inside-outside Plank Jumps45s
90-90 Transitions45s
Rotational Push-ups45s
Intervals · 40 phút · Tập 4:30 / Nghỉ 30s · 8 vòng
Rep/Interval Scheme: 4:30 Work/ 30s Rest, 8 Rounds
Divide the class into 4 zones; set clock for 4:30/30; 8 rounds. Athletes complete 2 full circuits, each Zone once before moving on. Each zone starts with 2:15 of threshold machine work, then transitions to strength exercises. Transition urgency is essential as the timer does not account for it. Zone 3 features a couplet; other zones have single exercises. Zone 4 is a run followed by Zone 1, also a run; divide treadmills to prevent confusion. Lunge to Cluster is a back to back leg strength sequence. Pushups to Wall Balls is designed to deplete shoulder strength
Zone 14:30
Run2:15
Thay bằng: RowErg / SkiErg
Sandbag Walking Lunges2:15
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Zone 24:30
RowErg2:15
Thay bằng: SkiErg
DB Clusters2:15
Zone 32:15
Ski for 2:15, Couplet for 2:15
SkiErg2:15
Knee Tuck Push-ups
KB Goblet Kneel To Stand
Zone 44:30
Run2:15
Thay bằng: RowErg / SkiErg
Wallballs2:15
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Intervals · 3 phút · Tập 3 phút / Nghỉ 0s
Finisher: 3 minutes of core strength. Double crunches: 5 reps. Burpees: increase by 1 each round. Example: 5x Double Crunch, 1x Burpee, 5x Double Crunch, 2x Burpee (continues increasing)
Double Crunches
Burpees Chest to Floor
Thả lỏng · 5 phút
Coach's Preference