Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 45s Work/ 15s Rest, 5 Rounds
Divide class into 5 groups. Position groups across 5 zones. Keep warm-up quick and simple
Cat-Cow45s
KB Hanging Sumo Squat45s
Walkout Pushup45s
Lunge and Twist45s
RowErg45s · RPE 5
Thay bằng: SkiErg
Tập theo cặp · 46 phút · Tập 20 phút / Nghỉ 3 phút · 2 vòng
Rep/Interval Scheme: 20 min Work/ 3 min Rest, 2 Rounds
Divide the class into 2 zones, each lasting 20 minutes with a 3-minute transition. Zone 1 is a partner workout using the row erg as a timer. Scale the calorie count for the row erg if needed. Sled pull is a cluster set: pull 10m, rest 20 seconds, repeat for max rounds. Aim for a hard effort with competition weight or more on the sled pull. Zone 2 is an individual workout; complete as many rounds as possible in 20 minutes. Pacing is crucial as runs become harder after the first round
Zone 120s
Partner Workout
Sled Pull10 m
Partner 2
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 2
Compromised Running (All Counts Total)
Run500-600 m
Thay bằng: RowErg / SkiErg
DB Clusters10 reps
DB Reverse Lunges20 reps
Intervals · 20 phút · Tập 1:15 / Nghỉ 25s · 12 vòng
Rep/Interval Scheme: 75s Work/ 25s Rest, 12 Rounds - Aim for intensity, goal is max distance/reps every zone
75s work, 25s recovery; 12 rounds (3 circuits). Athletes should ski at maximum effort. Push-ups until failure will fatigue arms and shoulders. Follow push-ups with wall balls
Thả lỏng · 5 phút
Coach's Preference