Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Complete as many rounds as possible in 5 minutes
SkiErg45s
90-90 Transitions45s
Walkout Pushup45s
Low Squat T Spine Rotations45s
Lateral Lunges45s
Intervals · 40 phút · Tập 2 phút / Nghỉ 40s · 15 vòng
Rep/Interval Scheme: 2 min Work/ 40s Rest, 15 Rounds (3 Circuits)
Divide class into 5 groups. Each round lasts 2 minutes. Long recovery of 40 seconds. Athletes must work for the full 2 minutes. Do not stop after completing assigned reps
Zone 1
KB Deadlifts to High Pull
KB Teapot
Zone 210s
Skierg, Rest, Repeat
SkiErg
Zone 3
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Suspension Trainer Backward Sled Drag
Zone 410s
Row, rest, repeat
RowErg
Thay bằng: SkiErg
Zone 5
DB Bicep Curls
DB Thrusters
Thả lỏng · 5 phút
Coach's Preference