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. Warm-up should be quick and simple
Glute Bridge Reachover45s
SkiErg45s
KB Squat Jacks45s
Extreme Mountain Climbers with Pushups45s
Speed Skaters45s
Intervals · 36 phút · Tập 36 phút / Nghỉ 0s
Zone 1: 60 total reps; scale to 20x Bent Over Row & 20x Rack Squat if needed. Objective: strict press heaviest weight; maintain challenge for rows and squats. Acceptable to use different weights. Zone 2 and Zone 4: runs at RPE 7; maintain quality pace, not overly aggressive. No rest in this block; pace must be sustainable. Zone 3: sled work with suspension trainer; ensure steady and constant movement
Zone 1
TIMER
DB OH Strict Press
DB Bent Over Rows
DB Rack Squats
Zone 2
RPE 7
Run
Thay bằng: RowErg / SkiErg
Zone 3
Until zone 1 finishes
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Suspension Trainer Backward Sled Drag
Zone 4
RPE 7
Run
Thay bằng: RowErg / SkiErg
Tập theo cặp · 28 phút · Tập 12 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 12 min Work/ 2 min Rest, 2 Rounds
Two zones, each a partner workout for 12 minutes. 2 minute transition after each 12 minute zone. Evenly divide class into two groups with partners. Athletes stay with their partner throughout. Zone 1 focuses on heavy weights, including wallballs and carries. Zone 2 emphasises speed and power when core and shoulders are fatigued. Encourage urgency to maximise performance at each station
Zone 1
Partner Workout
Wallballs
Partner 1 TIMER
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
KB Farmer's Carry
Partner 2
Zone 2
Partner Workout
Ski Erg Sprint
Partner 1 TIMER
BB Plate Ground To Overhead (GTOH)
Partner 2
BB OH Plate Hold
Thả lỏng · 5 phút
Coach's Preference