AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Perform the workout for 5 minutes. Complete as many rounds as possible
Cat-Cow4 reps
Quadruped Hip Cars4 reps
Walkout Pushup4 reps
Low Squat T Spine Rotations8 reps
Extreme Climber Push-ups8 reps
Intervals · 36 phút · Tập 5 phút / Nghỉ 1 phút · 6 vòng
Rep/Interval Scheme: 5 min Work/ 1 min Rest, 6 Rounds
Divide the class into 2 groups with a timer set for 5min effort and 1min recovery, repeating for 6 rounds. Push hard during the 5-minute effort and utilise the recovery period fully. Zone 1 focuses on completing the run quickly and pushing the sled with competition weight. Zone 2 involves medium weight lunges with an emphasis on attacking the ski. Zone 3 requires maintaining a steady pace while pushing limits, as it's the only round with continuous aerobic work. Zone 4 is a cluster set; focus on the negatives by lowering weights for 3 seconds and pulling back up in 1 second. Ensure a slow descent to engage the hamstrings and glutes effectively
Zone 11s
Max distance sled push for remaining time
Run500 m
Thay bằng: RowErg / SkiErg
Overhand Sled Pushmax m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 21s
Couplet
KB Walking Lunge20 m
SkiErg300 m
Zone 31s
RPE 8.5
RowErgmax m
Thay bằng: SkiErg
Zone 41s
3 second negatives on deadlifts, rest 20 seconds and repeat
DB Deadlifts5 reps
Thay bằng: KB Deadlift
AMRAP · 2:30 · Tập 2:30 / Nghỉ 0s
Individual finisher focused on maximum reps. Use medium weight for the exercise. Encourage athletes to avoid putting weights down. If weights must be put down, limit the time they are on the ground
DB Clean & Press3 reps
Thay bằng: Dual KB Clean and Press
DB Rack Squat3 reps
Thả lỏng · 5 phút
Coach's Preference