Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Five distinct zones to divide class. Even distribution among zones. Rotate in a circle for simplicity
Mỗi phút (TOTM) (đầu mỗi phút) · 40 phút · Tập 5 phút / Nghỉ 0s · 8 vòng
Divide class into 4 groups. Set timer for 5 minutes; perform 8 rounds. Athletes complete assigned tasks and rest for remaining time. Zone 1 and Zone 3: Distance is 900m to 1000m on Ergs; scaling allowed. Athletes rest until the next 5-minute round after finishing. Zone 2: Start with 40 deadlifts; aim for completion in 2 minutes to allow for 400-500m run and rest. Kettlebells should be competition weight. Zone 4: Finish hang cleans in around 2 minutes for controlled threshold run
Zone 1
Rest and transition during remaining time
RowErg900-1000 m · RPE 7
Thay bằng: SkiErg
Zone 2
Rest and transition during remaining time
Dual KB Deadlift40 reps
Run400-500 m · RPE 7
Thay bằng: RowErg / SkiErg
Zone 3
Rest and transition during remaining time
SkiErg900-1000 m · RPE 7
Zone 4
Rest and transition during remaining time
DB Hang Clean30-40 m
Run400-500 m · RPE 7
Thay bằng: RowErg / SkiErg
AMRAP · 2 phút
Max reps Pushup Power Up! How many can you get in 2 minutes?
Individual Finisher workout. Challenge athletes to perform as many Pushup to Power Ups. Encourage athletes to count their reps. Targets chest, shoulders, core, legs, and aerobic system
Pushup Power upmax reps · 2 phút
Thả lỏng · 5 phút
Coach's Preference