Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Intervals · 48 phút · Tập 5 phút / Nghỉ 1 phút · 8 vòng
Divide class into 4 Zones with a 6min work and 1min rest clock for 12 rounds. Zone 1 and 3 focus on a controlled pace. Zone 2 involves Bulgarian Split Squats and racked squats followed by 30s rest, then repeat. Zone 4 consists of 40m lunges followed by an aggressive run effort
Zone 230s
Couplet
KB Hanging Bulgarian Split Squat10 reps
Dual KB Rack squat5 reps
Zone 4linh hoạt
DB Walking Lunges40 m
Runhết thời gian còn lại · RPE 7
Thay bằng: RowErg / SkiErg
Intervals · 16 phút · Tập 7 phút / Nghỉ 1 phút · 2 vòng
Divide athletes into 2 groups and find partners. Set timer for 7min Work/1min Rest; 2 Rounds. Zone 1: One partner does 25 or 30 Wall Balls while the other carries KBs until finished. Zone 2: Sprint push, run sled for 8m each direction, twice, until partner returns
Zone 1
Partner Workout
Partner 1
TIMER
Wallballs25-30 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Partner 2
Until Partner Finishes
KB Farmer's Carry
Until Partner Finishes
Zone 2
50% of Comp Weight
Partner 1
TIMER
Underhand Sled Push32 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Partner 2
Until Partner Finishes
Thả lỏng · 5 phút
Coach's Preference