Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
These are 5 distinct zones. Divide your class evenly amongst them. Rotate in a circle if possible for simplicity
Bear Crawl40s
90-90 Transitions40s
KB Squat Jacks40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 8 Rounds
Evenly divide your class into 4 groups. This workout only requires one treadmill for every 4 people. Feel free to substitute a bike instead of the run. The aerobic portion of each zone should take approximately 90-120 seconds, with the rest of the time devoted to the second exercise. This is a great opportunity to work on muscular endurance under duress
Zone 11s
RowErg
Thay bằng: SkiErg
KB Goblet Squats
Zone 21s
Run
Thay bằng: RowErg / SkiErg
Wide to Narrow Pushups
Zone 31s
SkiErg
SkiErg
Dual DB Snatch
Zone 41s
Burpees Chest to Floor
Russian KB Swings
Thả lỏng · 5 phút
Coach's Preference