Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest
Divide class into 5 groups. Spread groups across 5 zones. Warm-up should be quick and simple
Russian KB Swings45s
90-90 Transitions45s
Glute Bridge Reachover45s
SkiErg45s
Extreme Mountain Climbers with Pushups45s
Intervals · 48 phút · Tập 5 phút / Nghỉ 1 phút · 8 vòng
Rep/Interval Scheme: 5 min Work/ 1 min Rest, 8 Rounds. Time cap for first exercise is 3 mins
Divide class into 4 groups. Initial task: 50 reps with a 3-minute time cap. If incomplete at 3 minutes, cue athletes to machines for final 2 minutes. 1-minute rest before next station. Complete entire sequence twice
Zone 1linh hoạt
Run for remainder @ RPE 7
Wallballs50 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Runmax m · hết thời gian còn lại
Thay bằng: RowErg / SkiErg
Zone 2
Ski erg for remainder @ RPE 7
SkiErgmax m
Alt DB Snatches50 reps
Zone 3
Run for remainder @ RPE 7
Alt KB Swings50 reps
Runmax m
Thay bằng: RowErg / SkiErg
Zone 4
Row for remainder @ RPE 7
RowErgmax m
Thay bằng: SkiErg
Sled Pull50 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Intervals · 15 phút · Tập 15 phút / Nghỉ 0s
Partner workout starts with 60-second sprints at RPE 10. One athlete sprints while the partner rests. After sprints, athletes perform 3 individual tasks on the floor. Final task is Rack Squats for max reps until time expires
Zone 11 phút
I go, you go 60s Treadmill sprints: Once the team hits 1600m, move onto individual tasks (Zone 2)
Treadmill Sprint1600 m · 1 phút
Zone 2
Individual Tasks: Max rep DB rack squats for remaining time
DB Reverse Lunges100 reps
Burpees Chest to Floor25 reps
DB Rack Squatsmax reps
Thả lỏng · 5 phút
Coach's Preference