Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide class into 5 groups across 5 zones. Warm-up should be quick and simple
AMRAP · 30 phút · Tập 30 phút / Nghỉ 0s
30-minute steady output block with skill access under duress. Zone 1: RowErg timer; athletes rotate after finishing. Time cap of 3 minutes. Finishers can either continue rowing or rest if ahead. Zone 2: Sled work with appropriate competition weight. Zone 3: Running at threshold effort. Zone 4: Complete lunges quickly, then max burpee broad jumps for remaining time
Zone 2
Overhand Sled Push10-12 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Sled Pull10-12 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 4linh hoạt
Sandbag Back Rack Lunge20-30 m
Burpee Broad Jumpshết thời gian còn lại
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Intervals · 10 phút · Tập 5 phút / Nghỉ 0s · 2 vòng
This finisher focuses on high intensity. 5 minutes in each zone, no breaks. One partner starts the next zone immediately after 5 minutes. Farmers must be performed quickly while running, with heavy weights. Skiing aims for maximum power and rapid transitions. Athletes should require rest after each ski
Zone 1
Zone 2
Partner 2
Thả lỏng · 5 phút
Coach's preference