Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
These are 5 distinct zones. Divide your class evenly amongst them. Rotate in a circle if possible for simplicity
Walkout Pushup40s
90-90 Transitions40s
KB Deadlifts to High Pull40s
Cossack Squats40s
SkiErg40s
Intervals · 31 phút · Tập 31 phút / Nghỉ 0s
Set your clock for 31 minutes. Evenly divide your class into Groups of 4. The rounds start at 90s long, then get 30 seconds longer each time. That means the runs get longer as well
Zone 11s
Add 30 seconds each round
RowErg1:30
Thay bằng: SkiErg
Zone 21s
Run for remaining time
KB Goblet Squats
Runhết thời gian còn lại
Thay bằng: RowErg / SkiErg
Zone 31s
Add 30 seconds each round
SkiErg1:30
Zone 41s
Run for remaining time
DB Hang Clean
Runhết thời gian còn lại
Thay bằng: RowErg / SkiErg
Double Tabata · 8 phút · Tập 40s / Nghỉ 20s · 8 vòng
This is an individual double tabata workout (Set your clock for 40s/20s; 8 rounds). Athletes will alternate the tasks on each round, going as hard as they can for 40 seconds at a time
Jump Squats
Odd Rounds
Burpees Chest to Floor
Even Rounds
Thả lỏng · 5 phút
Coach's Preference