Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Complete Each Station Once. Evenly Divide Your Class Into 5 Groups
Extreme Mountain Climbers45s
SkiErg45s
Rotational Push-ups45s
OH Bowler Lunge45s
KB Jefferson Curls45s
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Rep/Interval Scheme: 1:45 min Work/ 30s Rest, 18 rounds (3 complete circuits)
Divide athletes into 6 equal groups. If space is limited, set up Farmer’s Carry around the perimeter. Target RPE of 7
Zone 21s
Add 4 reps each circuit
DB Thrusters
Burpees Chest to Floor
Zone 31:45
Aim for distance
KB Farmer's Carry1:45
Zone 41s
Perform Ski Erg Sprints with 10s rest, then repeat
Ski Erg Sprint
Zone 51:45
Use 3-6+ Plates
Sled Pull1:45
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Thả lỏng · 5 phút
Coach's Choice