Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/20s Rest, 5 Rounds (1 Full Circuit)
Complete each station once. Evenly divide athletes into 5 groups. Designed to loosen up and open planes of motion
Cat-Cow45s
Walkout Pushup45s
SkiErg45s
KB Halo45s
Sandbag Good Morning45s
Intervals · 40 phút · Tập 1:15 / Nghỉ 25s · 24 vòng
Rep/Interval Scheme: 75s Work /25s Rest, 24 Rounds, 8 Stations (3 Complete Circuits)
Stations should target an RPE of 7-8. Use 1 Arm Snatches, ensuring a relatively heavy load
Zone 21:15
*Push back if not enough ropes*
Arms Only Sled Pull1:15
Zone 51:15
Couplet - repeat until 75s is complete
Russian KB Swings
KB Goblet Squats
Thả lỏng · 5 phút
Coach’s Preference