Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide class into 5 groups. Position groups in 5 zones. Keep warm-up quick and simple
AMRAP · 32 phút · Tập 32 phút / Nghỉ 0s
Divide class into 4 zones; timer set for 32 minutes. All athletes work to complete 650m, 700m, or 750m on Ski Erg; meter counts can be adjusted. Zone 2: 10m course for Burpee Broad Jumps and Sandbag Walking Lunges. Zone 3: A challenging compromised run. Zone 4: Alternate 20 Wall Balls and 8 Heavy DB Push Press to simulate late-race fatigue
Zone 2
Burpee Broad Jumps20 m
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Sandbag Walking Lunges20 m
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Zone 4
Wallballs20 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
DB Push Press16 reps
8 each arm
Intervals · 34 phút · Tập 15 phút / Nghỉ 2 phút · 2 vòng
Class is divided into 2 groups for workouts in Zone 1 or Zone 2. Each Zone has a 15-minute workout with a 2-minute transition/rest. Zone 1: Partner workout with one athlete rowing while their partner completes KB deadlifts and 1-arm rows. Zone 2: Start with 8x Heavy DB squat cleans, then transition quickly to running for max rounds in 15 minutes
Zone 1
Heavy Pulls
Partner 1
Dual KB Deadlift12 reps
DB 1 Arm Row16 reps
8 reps per arm
Thay bằng: Kettlebell 1 Arm Row
Zone 2
Compromised Running (2 phút)
DB Squat Cleans8 reps
Run2 phút · RPE 7
Thay bằng: RowErg / SkiErg
Thả lỏng · 5 phút
Coach's preference