Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Conduct a quick and simple warmup
Inchworm Pushup45s
Lunge and Twist45s
KB Jefferson Curls45s
Situp to Glute Bridges45s
90-90 Transitions45s
Intervals · 38 phút · Tập 16 phút / Nghỉ 3 phút · 2 vòng
Rep/Interval Scheme: 16 min Work/ 3 min Rest, 2 Rounds
Divide athletes into 2 groups for Zones 1 and 2. Each zone consists of a 16-minute partner workout. Include a 3-minute transition/rest period between zones. Zone 1 focuses on developing leg power using heavy kettlebells for goblet squats and pushing the sled effectively. Zone 2 targets aerobic endurance with partners working on the ski erg at an RPE of 8 for 15 minutes
Zone 1
Sled Power "I Go, You Go"
KB Goblet Squats
Partner 1 TIMER
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 2
Aerobic Endurance
SkiErg
Partner 1 TIMER
Run
Partner 2
Thay bằng: RowErg / SkiErg
Tập theo cặp · 24 phút · Tập 24 phút / Nghỉ 0s
Partner 1 runs 350m/400m at high intensity. After running, they complete 15 DB Push presses. Encourage heavy weights for the push press. Push presses should be completed quickly before resting. Kettlebells can be used if dumbbells are insufficient
Run
Partner 1 TIMER
Thay bằng: RowErg / SkiErg
DB Clean & Press
Partner 2
Thay bằng: Dual KB Clean and Press
Thả lỏng · 5 phút
Coach's Preference