Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 45s Work/ 15s Rest, 5 Rounds
DB Deadlift to Row45s
Thay bằng: KB Deadlift to Row
Jackknife Situps45s
RowErg45s
Thay bằng: SkiErg
Extreme Climber Push-ups45s
KB Jefferson Curls45s
Intervals · 40 phút · Tập 1:30 / Nghỉ 30s · 20 vòng
Rep/Interval Scheme: 90s Work/ 30s Rest, 20 Rounds (4 Circuits)
Class capacity is 30 with 6 athletes per station
Zone 1linh hoạt
Squat Jack20 reps
Alt Lateral Bear Crawlhết thời gian còn lại
Zone 210s
Race Weight
Underhand Sled Push8 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 31:30
Ski Erg Sprint30s
SkiErg1 phút
Zone 4
KB Pullover Situp10 reps
KB Goblet Squatsmax reps
Zone 5
Burpees Chest to Floormax reps
DB Hang Clean10 reps
Thả lỏng · 5 phút
Coach's Preference
Coach's preference