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. Keep warmup quick and simple
Cat-Cow45s
Lateral Lunges45s
Inchworm Pushup45s
Lunge and Twist45s
90-90 Transitions45s
Intervals · 54 phút · Tập 4 phút / Nghỉ 30s · 12 vòng
Rep/Interval Scheme: 4 min Work/ 30s Rest, 12 Rounds
Divide class into 4 zones; each zone lasts 4 minutes with a 30-second transition. 12 rounds equal 3 full circuits for athletes. Zone 1: Aggressive run, one of the more intense sections. Zone 2: Quick row, followed by sled pushes and drags using big leg drives and hiking back 6 steps. Zone 3: Steady, quality effort on the ski for 4 minutes. Zone 4: Athletes focus on wall ball reps, resting any remaining time; 4 rounds of 60 seconds. Fewer than 18 reps allowed if needed; aim for consistent rep count and around 15 seconds rest
Zone 14 phút
RPE 8.5
Run4 phút
Thay bằng: RowErg / SkiErg
Zone 2
Row then sled for remainder
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
Suspension Trainer Sled Squat Hikes
Zone 3
RPE 7.5
SkiErg
Zone 4
Wallball TOTM (4 Rounds). Goal = 18-25 Wallballs per round
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Tập theo cặp · 10 phút · Tập 10 phút / Nghỉ 0s
Partner Workout (5 runs per partner)
Each athlete pairs up; one is on the treadmill as the timer. The other completes 8x heavy DB push press, resting for remaining time. Ensure quick transitions for 5 total runs each
Treadmill Sprint1 phút
Partner 1 (TIMER)
DB Push Press
Partner 2
Thả lỏng · 5 phút
Coach's Preference