Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Identify 5 distinct zones for the class. Divide athletes evenly across these zones. Rotate athletes in a circle for simplicity
KB Goblet Kneel To Stand40s
90-90 Transitions40s
RowErg40s
Thay bằng: SkiErg
Walkout Pushup40s
SkiErg40s
Intervals · 40 phút · Tập 9 phút / Nghỉ 1 phút · 4 vòng
Rep/Interval Scheme: 9 min Work/ 1 min Rest, 4 Rounds
Divide the class into 2 groups, with each athlete having a partner. Set the clock for 9 minutes of work followed by 60 seconds of rest, repeating for 4 rounds. Each round consists of a 9-minute partner workout focused on output and intensity. If athletes are working alone, they perform 40 seconds of work and 40 seconds of rest on the Rower in Zone 1. In Zone 2, athletes alternate between 20 or 25 Wall Balls and 60 seconds of Ski before returning to Wall Balls
Zone 11s
Partner Rower Sprints = Partner 1: Sprints, Partner 2: Rests
Row Sprint40s
Partner 1
Zone 21s
Partner Ski Ball = Partner 1: Wallballs, Partner 2: Ski until partner finishes
Wallballs
Partner 1 TIMER
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
SkiErghết thời gian còn lại
Partner 2
Thả lỏng · 5 phút
Coach's Preference