Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Divide class into 5 groups across 5 zones. Warm-up should be quick and simple. If sufficient kettlebells are available, all athletes can train simultaneously
Chipper · 36 phút
Waterfall Style
Focus on transitioning from aerobic output to strength and back to rhythm. Set a 36-minute countdown clock and organise athletes into groups of 4. Groups rotate after completing a 450m or 500m Row Erg in Zone 1. High effort on the row; scale to 400m for some athletes if needed, aiming for under 2 minutes. Sled push should be at competition weight. Run should be controlled and quicker than race effort, lasting approximately 2 minutes. Complete Goblet Squats in about a minute, allowing 1 minute for recovery to maintain intensity on the ski
#4
AMRAP · 2 phút
Focus on muscular endurance for chest and shoulders. Strengthening burpees and wall balls. Athletes may take breaks as needed. Emphasise maximising total reps. Builds mental strength. Short finishers can lead to significant strength gains
Pushupsmax reps
Thả lỏng · 5 phút
Coach's choice