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. Keep warm-up quick and simple
Iron Cross Kicks45s
KB Squat Jacks45s
Alt Lateral Bear Crawl45s
Sandbag Good Morning45s
90-90 Transitions45s
Intervals · 35 phút · Tập 35 phút / Nghỉ 0s
Divide class into teams of 4; send one athlete to each zone. Zone 1: Timer, aim to finish before the 5-minute cap. Zone 2: Sled pull with heavier weight than race effort; focus on full body momentum and six-step hikes. Emphasise rope management, big leg drive, and fast feet. Zone 3: Aggressive row; aim for over 1000m. Zone 4: Tough couplet of two dynamic push movements; target 50% of bodyweight for the DBs
Zone 1
TIMER, Time cap = 5 mins
Run
Thay bằng: RowErg / SkiErg
Zone 2
Competition Weight *until zone 1 finishes*
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 3
*until zone 1 finishes*
RowErg
Thay bằng: SkiErg
Zone 4
*until zone 1 finishes*
DB Push Press
Burpees Chest to Floor
AMRAP · 5 phút · Tập 5 phút / Nghỉ 0s
Couplet of two exercises. Increase reps by 5 each round. 5, 10, 15 reps of each exercise. Enhances wallball strength. Ideal for post-workout
Pushups
Jump Squats
Thả lỏng · 5 phút
Coach's Preference