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. Warm-up should be quick and simple
Situp to Glute Bridges45s
SkiErg45s
KB Jefferson Curls45s
Extreme Climber Push-ups45s
90-90 Transitions45s
Intervals · 36 phút · Tập 3 phút / Nghỉ 3 phút · 6 vòng
Rep/Interval Scheme: 3 min Work/ 3 min Rest, 6 Rounds
Divide class into two groups: one for Zone 1, the other for Zones 2, 3 and 4. Sequence: Zone 1, Zone 2, Zone 1, Zone 3, Zone 1, Zone 4. Each segment consists of 3 min run followed by 3 min at the station. Athletes must change stations in order with no transition time. Transitions are included in the 3 minutes; urgency is essential. Athletes complete 2 full rounds at each station (total of 6 runs)
Zone 13 phút
RPE 7.5
Run3 phút
Thay bằng: RowErg / SkiErg
Zone 2
Use long rope and Competition Weight
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 3
Couplet
DB Bent Over Rows
Burpees Chest to Floor
Zone 4
Step ups for remaining time
KB Single Leg Step up (Hang)
Intervals · 4 phút · Tập 4 phút / Nghỉ 0s
Complete 10 rounds and try not to break. If any time remains, max Lalanne plank for remaining time
Complete 10 rounds of Pushups and Extreme Climbers with minimal breaks. Aim for no breaks, but expect fatigue by round 3. Encourage athletes to finish the workout; extend time if needed. Scaled version consists of 8 rounds. Builds shoulder, core, and hip strength and endurance. Improves mobility, aiding athletes at race finish
Pushups
Extreme Mountain Climbers
Lalanne Plankhết thời gian còn lại
Thả lỏng · 5 phút
Coach's Preference