Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Position groups in 5 zones. Warm-up should be quick and simple
Low Squat T Spine Rotations45s
KB Jefferson Curls45s
90-90 Transitions45s
Extreme Climber Push-ups45s
SkiErg45s
Mỗi 3 phút (TO3M) (mỗi 3 phút) · 36 phút · Tập 3 phút / Nghỉ 0s · 12 vòng
6 zones with a max of 4 athletes each. Set clock for 3min/0min; complete 12 rounds. No built-in transition time; urgency is essential. Focus on continuous, steady effort. Next zone clock starts immediately; encourage quick transitions. Promotes good habits for athletes. Each zone features a single exercise, except Zone 6 which has a couplet
Zone 1
RPE 7.5+
Run
Thay bằng: RowErg / SkiErg
Zone 2
RPE 7.5+
SkiErg
Zone 3
25% above competition weight
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 4
RPE 7.5+
Run
Thay bằng: RowErg / SkiErg
Zone 5
RPE 7.5+
RowErg
Thay bằng: SkiErg
Zone 6
Couplet
DB Rack Squat
Burpee to Plate
Intervals · 3 phút · Tập 1 phút / Nghỉ 0s · 3 vòng
Rep/Interval Scheme: 60s Work/ 0s Rest, 3 Rounds
Set clock for 60s work, 0s rest; 3 rounds total. Athletes begin with Round 1, progress to Round 2, finish with Round 3. Count reps in Rounds 1 and 3; aim for maximum repetitions
Frogger Pushup1 phút
Hollow Body Hold1 phút
Frogger Pushup1 phút
Thả lỏng · 5 phút
Coach's Preference