Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Divide class into 5 groups. Spread groups across 5 zones. Conduct a quick and simple warmup
Spiderman Climber45s
90-90 Transitions45s
A-Skips45s
KB Jefferson Curls45s
Lunge and Twist45s
Tập theo cặp · 42 phút · Tập 18 phút / Nghỉ 3 phút · 2 vòng
Divide class into 2 groups for zones. Each zone is an 18-minute partner workout. 3-minute transition/rest period between zones. Zone 1: Focus on smooth running for recovery after sleds and BBJ. Zone 2: Maintain steady ski pace, prioritising quick completion of wall balls
Zone 1
Partner 1 - Timer
Overhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Sled Pull10 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Burpee Broad Jumps20 reps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Zone 2
Partner Workout
Wallballs55 reps
Partner 1 TIMER
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
SkiErgmax m
Partner 2
AMRAP · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Divide athletes into 2 Zones. Each zone lasts 10 minutes, with a 2-minute rest in between. Zone 1: AMRAP with a focus on pacing and challenging weights. 10 Hex floor press should be sufficiently heavy for difficulty with push-ups. Zone 2: Relay aimed at improving maximum rower power and transitions. Emphasise urgency and technique during transitions in the 10-minute “I Go, You Go.”
Zone 1
DB AMRAP
DB Hex Floor Press10 reps
Pushups10 reps
DB Squat Cleans10 reps
DB Reverse Lunges10 reps
Zone 2
Partner Workout
Partner 2
Thả lỏng · 5 phút
Coach's Preference