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
Hamstring walkouts45s
SkiErg45s
OH Bowler Lunge45s
Extreme Mountain Climbers with Pushups45s
90-90 Heel Raise45s
Intervals · 48 phút · Tập 5 phút / Nghỉ 1 phút · 8 vòng
Rep/Interval Scheme: 5 min Work/ 1 min Rest, 8 Rounds
Divide class into 4 groups. Each round lasts 5 minutes with 1 minute recovery. Athletes should push to max reps or distance each interval. Complete 2 full circuits
Zone 1
Max distance run for remainder
Run
RPE 8
Thay bằng: RowErg / SkiErg
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Run
Thay bằng: RowErg / SkiErg
Zone 2
Max reps for remainder
DB Floor Press
SkiErg
DB Floor Press
Zone 3
Max distance sled push for remainder
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
RowErg
Thay bằng: SkiErg
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 4
Max box step ups for remainder
Sandbag Step Ups
Burpees Chest to Floor
Sandbag Step Ups
AMRAP · 15 phút · Tập 15 phút / Nghỉ 0s
Partner workout for the opening task. Athletes complete an AMRAP on the floor for remaining time. Use Medium to Heavy DB weights
Zone 1
Partner task: I go, you go
DB Squat Cleans
Switch every 5 reps
Zone 2
Individual AMRAP TRIPLET for remaining time
DB OH Reverse Lunge
Per Arm
Frogger Pushup
Alt DB Snatches
Thả lỏng · 5 phút
Coach's Preference