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
Fire Hydrant45s
KB Jefferson Curls45s
Rotational Push-ups45s
Sandbag Good Morning45s
90-90 Transitions45s
Tập theo cặp · 40 phút · Tập 40 phút / Nghỉ 0s
Pair athletes; one on treadmill, one on workout floor. Treadmill athletes run 4 minutes, targeting 800m-1100m. Encourage athletes to aim high for their distances. For sled work, half go to Zone 1, half to Zone 2. Sled weight should be lighter than race weight; use arms only. Option to do full body row; increase weight if chosen. Pull 10m each way, followed by 200m Row at RPE 9. Zone 2 includes 10x DB bench press using 33%-50% of body weight. Use same weight for step ups until exhaustion, then return to bench press. Sequence: RUN, SLED, RUN, DBs
Run4 phút
Partner 1 TIMER
Thay bằng: RowErg / SkiErg
Sled Pull
Partner 2: Zone 1
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
RowErg
Thay bằng: SkiErg
DB Bench Press
Partner 2: Zone 2
DB Step Ups
Thả lỏng · 5 phút
Coach's Preference