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
Inchworm Pushup45s
Lunge and Twist45s
KB Jefferson Curls45s
Situp to Glute Bridges45s
90-90 Transitions45s
Intervals · 33 phút · Tập 2:30 / Nghỉ 15s · 12 vòng
Rep/Interval Scheme: 2:30 Work/ 15s Rest, 12 Rounds
Divide class into 4 zones; each group rotates through. Set clock: 2:30 work, 15s rest; total of 12 rounds. Zones 1 and 3 involve steady-paced runs despite fatigue; Zone 3 includes treadmill incline option. In Zone 2, athletes push a sled with underhand grip, aiming for competition weight or 1 plate lighter over a 10-12m track. Zone 4 is a couplet with increasing rep counts: start with 4x, then 8x, then 12x for each exercise
Zone 1
RPE 7-8+
Run
Thay bằng: RowErg / SkiErg
Zone 3
RPE 7-8+ (5% Incline optional)
Run
Thay bằng: RowErg / SkiErg
Zone 4
Ascending Couplet - add 4 reps each round
DB Push Press
Dual DB Forward Lunge
Intervals · 25 phút · Tập 25 phút / Nghỉ 0s
Divide class into 4 zones based on Ski Ergs. All athletes rotate after completing 300m/350m. Zone 2: Teach effective step up technique for Burpee Broad Jumps to control Heart Rate. Zone 3: Focus on a manageable working pace with medium weights. Zone 4: Encourage unbroken reps for maximum output
Zone 1
TIMER
SkiErg
AMRAP · 3 phút · Tập 3 phút / Nghỉ 0s
Individual workout for athletes. Challenge to maximise reps. High intensity and shoulder fatigue
Pushups
Power up
Thả lỏng · 5 phút
Coach's Preference