Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Place groups in 5 zones. Keep warm-up quick and simple
Extreme Climber Push-ups45s
Situp to Glute Bridges45s
90-90 Transitions45s
SkiErg45s
KB Hanging Sumo Squat45s
Intervals · 27 phút · Tập 2 phút / Nghỉ 15s · 12 vòng
Rep/Interval Scheme: 2 min Work/ 15s Rest, 12 Rounds - Complete 3 x through
Divide class into 4 groups. 2 minutes work, 15 seconds rest, 12 rounds. Focus on zones 1, 2, and 3 before big rest in zone 4
Zone 4
Tập theo cặp · 13 phút · Tập 5 phút / Nghỉ 1:30 · 2 vòng
Rep/Interval Scheme: 5 min Work/ 90s Rest, 2 Rounds
Divide the class into 2 zones with partners. Set timer: 5 minutes work, 90 seconds rest, 2 rounds. One half starts in Sled Push zone, aiming for rounds with medium weight (25% less than competition). Other half starts in Lunge zone, performing heavy reverse lunges, alternating every 10 reps
Zone 1
Partner Workout - I go, you go
Underhand Sled Push10 m
Partner 1 (TIMER)
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 2
Partner Workout - I go, you go
DB Reverse Lunges10 reps
Partner 1 (TIMER)
Thả lỏng · 5 phút
Coach's Preference