Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones available. Divide athletes evenly among zones. Rotate in a circle for simplicity
OH Bowler Lunge40s
90-90 Transitions40s
Inchworm Pushup40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 44 phút · Tập 10 phút / Nghỉ 1 phút · 4 vòng
Rep/Interval Scheme: 10 min Work/ 1 min Rest, 4 Rounds. Each Zone is 10 minutes
Divide class into 4 zones, each 10 minutes with a 60-second transition. Each zone is a unique challenge focusing on maximum distance covered. Zone 1: Medium to heavy kettlebell running. Zone 2: Step overs with medium to heavy weight (33%-50% of body weight). Zone 3: 20 Wall Balls before each run; focus on aerobic capacity and leg recovery. Zone 4: Emphasis on shoulder work; critical use of hips for snatches
Zone 1
Complete as many rounds as possible in 10 minutes
KB Goblet Squats
Run
RPE 8.5
Thay bằng: RowErg / SkiErg
Zone 2
Complete as many rounds as possible in 10 minutes
DB Step Ups
RowErg
RPE 8
Thay bằng: SkiErg
Zone 3
Complete as many rounds as possible in 10 minutes
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Run
RPE 8.5
Thay bằng: RowErg / SkiErg
Zone 4
Complete as many rounds as possible in 10 minutes
Dual DB Snatch
SkiErg
RPE 8
Thả lỏng · 5 phút
Coach's Preference