Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide athletes into 5 stations. Rotate athletes during every 15 seconds rest period
Intervals · 40 phút · Tập 2 phút / Nghỉ 30s · 16 vòng
Class capacity: 32 athletes, 4 per station, 8 per zone. Athletes stay for 10 minutes, switching stations every 2 minutes with 30 seconds to transition. Complete 2 rounds at each station and 4 rounds in each zone, without returning once left. Intervals at RPE 7-8, with all exercises performed for full 2 minutes. Week three focuses on Farmer’s Carry, Sled Push, Lunges, running, erging, rotating skills, strength, and accessory work. Zone 1: Station 1A uses competition weight; Station 1B involves a steady-paced run. Zone 2: Intense row and heavy deadlifts for push-pull combination. Zone 3: Lunges paired with jump squats; ski at race effort. Zone 4: Strength couplet with a heavy sled push, bent arm for quad focus; sleds may be adjusted for space
#1
A
KB Rack Carry20 m
KB Farmer's Carry10 m
#2
A
DB Deadlifts10 reps
Thay bằng: KB Deadlift
Blast Off Push-ups10 reps
#3
A
Sandbag Reverse Lunge20 reps
Sandbag Jump Squat5 reps
#4
A
DB Bent Over Rows10 reps
DB Squat Cleans5 reps
B
Underhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Burpees Chest to Floor5 reps
Thả lỏng · 4 phút
Coach's Choice