Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Situp to Glute Bridges45s
Russian KB Swings45s
Bear Crawl45s
And reverse
Sandbag Good Morning45s
90-90 Transitions45s
Intervals · 30 phút · Tập 30 phút / Nghỉ 0s
Divide class into teams of 4 with each member at a different Zone. After Zone 1 completes 3 DB exercises, teams rotate to the next Zone. If zones are understaffed, rotate the whole class after Zone 1 finishes Rack Squats. Round time cap: 4 minutes; remaining athletes must rotate. Zone 2: Run at a solid tempo/threshold while a teammate completes DB exercises. Runs will increase in duration due to fatigue and slower squats. Zone 3: Sled pull with a suspension trainer or rings; key movements include leg drive and hiking backwards. Work continues in Zone 3 until Zone 1 finishes. Zone 4: Another run like Zone 2 but on a steeper incline, if available. Designate separate treadmills for Zones 2 and 4 for clear rotation
Zone 1
TIMER
DB Bent Over Rows
DB Push Press
DB Rack Squats
Zone 2
1% incline at RPE 7-8
Run
Thay bằng: RowErg / SkiErg
Zone 3
At Competition Weight
Suspension Trainer Sled Squat Hikes
Zone 4
5% Incline
Run
Thay bằng: RowErg / SkiErg
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 12 phút · Tập 5 phút / Nghỉ 1 phút · 2 vòng
Rep/Interval Scheme: 5 min Work/ 1 min Rest, 2 Rounds
Class divided into two zones for 5 minutes each with 1-minute transition. Zone 1: Partner workout involving a sled push of 8-10m, partners alternate roles. Zone 2: “I Go, You Go” workout with 20m Sandbag Lunges, partners switch after each round. Modify lunges to reverse lunges or shorten sled push length if space is limited
Zone 1linh hoạt
"I Go, You Go" = Partner 1 Sled Push, Partner 2 rest until partner finishes
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 2
5 min = Bag can never touch the ground, transition with urgency
Sandbag Walking Lunges
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Thả lỏng · 5 phút
Coach's Preference