Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Cat-Cow45s
Iron Cross Kicks45s
Rotational Push-ups45s
OH Bowler Lunge45s
SkiErg45s · RPE 5
Complete
Complete #113
- 72 phút
- 8
- 5
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Suspension Trainer
- Treadmill
Compromised Efforts
Intervals · 36 phút · Tập 2:40 / Nghỉ 20s · 12 vòng
Phần chínhXoay trạmGhi chú của coach
Divide athletes into 4 Zones. Set clock for 2m40s work, 20s rest, 12 Rounds; complete 3 circuits. Zones 1 and 2 focus on covering distance with heavy sled weights and a strong running pace. Zone 3 emphasises sprint efforts on the rower, maximising distance and pace. Zone 4 is a couplet where athletes aim for maximum rounds
- Zone 1Run2:40 · RPE 82:40Thay bằng: RowErg / SkiErg
- Zone 2Suspension Trainer Backward Sled Drag2:402:40
Zone 340s
2:40 Couplet
Row Sprint20s · RPE 10
Easy Row20s · RPE 5
Zone 4
Couplet
Burpees Chest to Floor10 reps
KB Goblet Squats10 reps
Interval cường độ cao
Intervals · 24 phút · Tập 1:20 / Nghỉ 40s · 12 vòng
Xoay trạmDivide class into 4 groups. Set clock for 80 seconds work, 40 seconds rest, 12 rounds. 40 seconds allows for adequate recovery. Ski and run should be aggressive. Burpees should be paced fast. Practice step up technique. Split squats should be heavy
- Zone 1SkiErgRPE 9
- Zone 2Burpee Broad JumpsThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
- Zone 3RunRPE 9Thay bằng: RowErg / SkiErg
- Zone 4DB Deficit Split Squat
Bài kết thúc
AMRAP · 2 phút · Tập 2 phút / Nghỉ 0s
How many reps can you get?
2 minutes for physical and mental strength. Encourage athletes to persist without resting
Pushups5 reps
Mountain Climbers20 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference