Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones are available. Class should be divided evenly among zones. Rotate in a circle for ease of execution
Inchworm Pushup40s
90-90 Transitions40s
Lateral Pogo Jumps40s
Cossack Squats40s
Speed Skaters40s
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 8 Rounds
Athletes complete 2 full laps around the sequence. Set the clock for 1 minute work/1 minute rest; 39 rounds instead of 4 minute intervals. Inform athletes when 4 minutes expires. Every 5th minute, a new station starts. Zones 1, 2, and 4 involve long steady aerobic efforts with a noticeable change in pace every minute: RPE 6, 7, 8, 9. Zone 3 is a Top of the Minute sequence with 1 minute to complete assigned reps. Remaining time serves as rest, ideally between 10 and 20 seconds. Athletes should adjust rep counts if necessary, e.g., do 18 reps if 20 is too many
Zone 11s
Start at RPE 6. Add 1 RPE each round (ending at RPE 9)
Run4 phút
Thay bằng: RowErg / SkiErg
Zone 21s
Start at RPE 6. Add 1 RPE each round (ending at RPE 9)
RowErg4 phút
Thay bằng: SkiErg
Zone 31s
16/20/24 reps and rest for remainder of the minute
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 41s
Start at RPE 6. Add 1 RPE each round (ending at RPE 9)
SkiErg4 phút
AMRAP · 2 phút · Tập 2 phút / Nghỉ 0s
This is an individual finisher. Athletes should count their reps and be intentional about their effort. Two minutes may feel lengthy but passes quickly
Jumping Switch Lunge
Thả lỏng · 5 phút
Coach's Preference