Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Complete each station once. Evenly divide athletes into 5 groups
Inside-outside Plank Jumps45s
SkiErg45s
Plank Jack Push-ups45s
Speed Skaters45s
KB Jefferson Curls45s
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Rep/Interval Scheme: 1:45 Work/ 30s Rest, 18 Rounds (3 Circuits)
Divide the class into 6 even groups. Set the clock to 1:45 work, 30 seconds rest, for 18 rounds. If there are two exercises, athletes complete the first exercise before moving to the second for the remaining time. There are two erg stations; the objective is to maintain an RPE of 8 or higher. Two mobile stations allow athletes to move back and forth along a 10m lane; adjust as necessary
Zone 11s
KB High Pull for remainder of time
KB Goblet Squats
KB High Pull
Zone 31s
RPE 8+
SkiErg
Zone 41s
Pushups for remaining time
DB Clean & Press
Thay bằng: Dual KB Clean and Press
Pushups
Zone 51s
At Competition Weight
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 61s
RPE 8+
RowErg
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's Preference