Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Conduct a quick and simple warmup
OH Bowler Lunge45s
Stationary racked KB March45s
Sandbag Good Morning45s
Rotational Push-ups45s
90-90 Transitions45s
Tập theo cặp · 36 phút · Tập 10 phút / Nghỉ 2 phút · 3 vòng
Rep/Interval Scheme: 10 min Work/ 2 min Rest, 3 Rounds
Divide class into 3 zones. Zone 1: Solo workout, can be converted to partner workout if treadmills are unavailable. In partner setup, one athlete runs while the other does 10 burpees, then skis the remaining time. Running effort should be very high in Zone 1. Zone 2: Partner workout with two press movements targeting chest and shoulders. Athletes should challenge themselves with weight selection, aiming for DBs of 40-60% of body weight. Zone 3: Partner workout with a timer, doing 20m-30m runs. Other partner performs a steady aerobic row at RPE 5-6 until completion. Focus on sled pull effort in Zone 3
Zone 1
Run RPE 8, 10 burpees after every 500m
Run
Thay bằng: RowErg / SkiErg
Burpees Chest to Floor
Zone 2
Partner Workout
DB Bench Press
Partner 1 TIMER
Wallballs
Partner 2
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 3
Partner Workout
Sled Pull
Partner 1 TIMER
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
RowErg
Partner 2
Thay bằng: SkiErg
Intervals · 6 phút · Tập 1:40 / Nghỉ 20s · 3 vòng
Rep/Interval Scheme: 1:40 Work/ 20s Rest, 3 Rounds. The goal is each round is maximum total reps
Divide class into 3 groups for zone rotations. Objective: Max total reps per zone. Zone 1: DB Z Press with core bracing. Zone 2: KB Goblet Kneel To Stand for 1:40 without putting the KB down. Zone 3: Engage athletes with couplet focusing on abs and hip flexors; avoid resting on the floor. Remind athletes to keep heads up during flutter kicks
Zone 3
Double Crunches
Hollow Body Flutter Kicks
Thả lỏng · 5 phút
Coach's Preference