Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread across 5 zones. Keep warmup quick and simple
Lunge and Twist45s
SkiErg45s
Russian KB Swings45s
Plank Jack Push-ups45s
90-90 Transitions45s
Tập theo cặp · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
Divide athletes into 2 zones, each with a partner. Zone 1: Partners superset Thrusters, Squats, and Wall Balls; partner 2 runs until completed. Running should be controlled; focus on weights and Wall Balls. Zone 2: Partner on the Rower works efficiently while partner does Burpee Broad Jumps. Every 10m of Rower requires 5 Push-ups before continuing Burpee Broad Jumps. This increases chest and shoulder fatigue. 2-minute rest period before switching zones
Zone 1
Partner Workout
DB Thrusters
Partner 1 TIMER
DB Rack Squats
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Run
Partner 2
Thay bằng: RowErg / SkiErg
Zone 2
Partner Workout
Burpee Broad Jumps
Partner 1 TIMER
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Burpees Chest to Floor
Every 10m
RowErg
Partner 2
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's Preference