Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Position groups in 5 zones. Warm-up should be quick and simple
Rotational Push-ups45s
Fire Hydrant45s
KB Jefferson Curls45s
Hollow Body Jacks45s
90-90 Transitions45s
Intervals · 36 phút · Tập 2 phút / Nghỉ 15s · 16 vòng
Rep/Interval Scheme: 2 min Work/ 15s Rest, 16 Rounds
Divide class into 4 zones; 2min/15s clock for 16 rounds. Each zone is completed 4 times. Zone 1: Ski as far as possible in 2 minutes. Zone 2: Maximise lunges in 2 minutes. Zone 3: Transition from row to run, moving faster than race pace. Zone 4: Complete 8 burpees, then rest; rest is earned and substantial
Zone 12 phút
RPE 8.5+
SkiErg2 phút
Zone 32 phút
RPE 8.5+
Run2 phút
Thay bằng: RowErg / SkiErg
Zone 4
8 reps then rest for remaining time
Burpees Chest to Floor
Intervals · 28 phút · Tập 3 phút / Nghỉ 30s · 8 vòng
Rep/Interval Scheme: 3 min Work/ 30s Rest, 8 Rounds
Divide class into 4 zones, each lasting 3 minutes with 30-second transitions. Aim for maximum effort in each zone. Zones 1 and 3 impose penalties for resting to encourage continuous effort. Track reps; putting down weights counts as resting. Zones 2 and 4 focus on max distance; aim for maximum carry distance. Assist athletes with KB Racked carry to enable heavier weights. Increase weight for farmer’s carry if rack carry at competition weight isn't feasible. This is the 100th complete workout; emphasise this milestone
Zone 1
Goal = 100 total reps
DB Deadlifts
Thay bằng: KB Deadlift
DB Goblet Squats
Every rest
Thay bằng: KB Goblet Squats
Zone 4
Goal = 100m
KB Rack Carry
KB Farmer's Carry
For remaining time
Thả lỏng · 5 phút
Coach's Preference