Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide class into 5 groups across 5 zones. Keep warm-up quick and simple
Intervals · 40 phút · Tập 3 phút / Nghỉ 1 phút · 10 vòng
Class capacity is 30 with 6 Ergs and sleds. Workout includes 5 stations; pre-set any necessary equipment. This is the 4th week, focusing on 3-minute efforts with couplets. Ski Erg and Run: Start aerobic and accelerate to race effort in final 60s. Sled Pull: 3 minutes allows for 3-4+ lengths, focusing on cycle rate and power. Burpee broad jumps cover 10m out and back, can modify to 4x 5m. Weights placed at one end for smooth transitions to squat cleans. Final zone features Deadlifts and Wall Balls, combining push and pull movements
#12 phút
Run1 phút · RPE 6
Thay bằng: RowErg / SkiErg
Run1 phút · RPE 7
Thay bằng: RowErg / SkiErg
RunRPE 8
Thay bằng: RowErg / SkiErg
#33 phút
SkiErg1 phút · RPE 6
SkiErg1 phút · RPE 7
SkiErg1 phút · RPE 8
#4
Burpee Broad Jumps20 m
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
DB Squat Cleans5 reps
#5
Dual KB Deadlift10 reps
Wallballs20 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng · 5 phút
Coach's choice