Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Evenly divide your class into 5 groups spread out across 5 zones. Warmup should be quick and simple
Rotational Push-ups45s
Fire Hydrant45s
KB Jefferson Curls45s
Hollow Body Jacks45s
90-90 Transitions45s
Intervals · 35 phút · Tập 35 phút / Nghỉ 0s
Divide Class into groups of 4, sending one person to each zone. The Skier is the timer. The Ski is the harder effort. The run is more controlled, as noted by the RPE . Zone 2: The KB Rack carry, should be as heavy as athletes can tolerate. They should move with pace for 40m before switching to Farmer’s Carry. Zone 4: The Touchdown squats can be unweighted or with any form of weight is preferred (DBs, Sandbags, etc).
Zone 11s
TIMER
SkiErg
Zone 21s
KB Racked Carry followed by max distance Farmer’s Carry For Remaining Time
KB Rack Carry
KB Farmer's Carry
Zone 31s
RPE 6-7 until ski finishes
Run
Thay bằng: RowErg / SkiErg
Zone 41s
Bench Touchdown Squat (Per Leg) then Max Burpees For Remaining Time
Touchdown Squat (Bench)
Burpees Chest to Floor
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 26 phút · Tập 6 phút / Nghỉ 30s · 4 vòng
Rep/Interval Scheme: 6 min Work/ 30s Rest, 4 Rounds
Evenly divide your class into 2 zones. Each is 6minutes with a 30 second transition to the next Zone. The objective is to attack each effort as hard as one can, then recover while the partner goes. Athletes will complete each zone, then complete each again. Encourage athletes to transition quickly to maximise time. Each row effort is all out. Each sled effort is a sprint, essentially running with the sled. When finished, athletes should move back to the start point for the push so they’re ready for the next
Zone 11s
Partner 1: Sprint, Partner 2: Rest until partner finishes
Row Sprint
Partner 1 TIMER
Zone 21s
I go, you go sled push sprints. Use 50-75% of competition weight
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Thả lỏng · 5 phút
Coach's Preference