Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Class consists of 5 distinct zones. Divide athletes evenly among the zones. Rotate athletes in a circle for simplicity if possible
Walkout Pushup40s
90-90 Transitions40s
DB Full body extension40s
Cossack Squats40s
Hollow Body KB Pullover40s
Intervals · 36 phút · Tập 4:30 / Nghỉ 0s · 8 vòng
Rep/Interval Scheme: 4:30 Work/ 0s Rest, 8 Rounds
Divide the class into 4 groups. Set the clock for 4:30 with 8 rounds. Maintain an RPE of 7, except during the Couplet. Each Zone lasts 9 minutes, aiming for maximum distance covered. Every 300m (or 0.20mi) requires athletes to dismount and complete a second task. A sustainable pace is essential; it’s 4 rounds of 9 minutes, not just a single 9-minute round
Zone 11s
RPE 6
Run
Thay bằng: RowErg / SkiErg
Zone 21s
Couplet
DB Squat Cleans
Jumping Switch Lunge
Zone 31s
RPE 7
RowErg
Thay bằng: SkiErg
Zone 41s
RPE 6
SkiErg
Intervals · 3:30 · Tập 1 phút / Nghỉ 10s · 3 vòng
Rep/Interval Scheme: 60s Work/ 10s Rest, 3 Rounds
This is an individual bodyweight finisher. Athletes require their own space on the floor. It consists of 3 rounds of 1 minute each. There is a 10 second transition between exercises. Athletes should aim to maximise reps during the 60 seconds
Hercules Burpee1 phút
Jump Squats1 phút
Burpees Chest to Floor1 phút
Thả lỏng · 5 phút
Coach's Preference