Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Extreme Climber Push-ups45s
KB Jefferson Curls45s
DB Deadlift to Row45s
Thay bằng: KB Deadlift to Row
RowErg45s
Thay bằng: SkiErg
Jackknife Situps45s
Intervals · 40 phút · Tập 1:30 / Nghỉ 30s · 20 vòng
Rep/Interval Scheme: 90s Work/ 30s Rest, 20 Rounds (4 Circuits)
Class capacity is 30 with 6 athletes per station
Zone 1linh hoạt
Alt. Lateral Bear crawl for remaining time
Squat Jack
Alt Lateral Bear Crawlhết thời gian còn lại
Zone 210s
Sled push, rest 10 seconds, repeat (use competition weight)
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 31:30
Ski Erg Sprint30s
SkiErg1 phút
Zone 4
KB Goblet squat for remaining time
KB Pullover Situp
KB Goblet Squats
Zone 5
Burpee for remaining time
DB Hang Clean
Burpees Chest to Floor
Thả lỏng · 5 phút
Coach's Preference