Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups across 5 zones. Keep warm-up quick and simple
Low Squat T Spine Rotations45s
KB Rack Stationary March45s
90-90 Transitions45s
Extreme Climber Push-ups45s
RowErg45s
Thay bằng: SkiErg
Intervals · 32 phút · Tập 32 phút / Nghỉ 0s
Set the clock for 32 minutes and divide into 4 groups. Timer on ski erg; athletes to complete the ski in 1:45 to 2 minutes, ski fast yet controlled. Zone 2: Alternate between exercises with medium weight and controlled pace for the full time. Zone 3: Controlled rowing for recovery with quality output. Zone 4: Focus on quick cycle rate during sled pulls for urgency
Zone 1
TIMER
SkiErg500 m
Zone 2
Couplet
DB Push Press10 reps
Pushups10 reps
Intervals · 8 phút · Tập 1:30 / Nghỉ 30s · 4 vòng
Rep/Interval Scheme: 90s Work/ 30s Rest, 4 Rounds
Set clock for 90s/30s; complete 4 Rounds. Divide class into 4 groups; each athlete completes each zone once. Zone 1: Aim for unbroken, maximum reps. Zone 2 & 4: Run for maximum distance in 90 seconds, aggressive effort. Zone 3: Athletes should use competition weight and treat as lunge sprint
Thả lỏng · 5 phút
Coach's Preference