Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 45s Work/ 15s Rest, 5 Rounds
Divide class into 5 groups. Utilise 5 zones. Keep warm-up quick and simple
RowErg45s
Thay bằng: SkiErg
Sandbag Good Morning45s
KB Crossover Deadlift45s
Cat-Cow45s
Extreme Climber Push-ups45s
Intervals · 40 phút · Tập 2 phút / Nghỉ 40s · 15 vòng
Rep/Interval Scheme: 2min Work/ 40s Rest, 15 Rounds (3 Circuits)
Class capacity is 30 with 6 Ski Ergs. Workout includes 5 distinct stations. Prepare weights in advance for better flow. Position DB and KB stations near weight racks
Zone 12 phút
2% incline, add 2% each round
Run2 phút
Thay bằng: RowErg / SkiErg
Zone 2
Hamstring Bridge8 reps
High Side Plank Hip Raises8 reps
Zone 3linh hoạt
Skierg for remaining time
Wallball Pullover Situp16 reps
SkiErghết thời gian còn lại
Zone 4
DB Overhead Walking Lunge8 reps
Alt DB Snatches8 reps
Zone 5
KB Seesaw Row16 reps
Hercules Burpee8 reps
Thả lỏng · 5 phút
Coach's Preference