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
Cat-Cow45s
Sandbag Good Morning45s
Situp to Glute Bridges45s
Extreme Climber Push-ups45s
RowErg45s
Thay bằng: SkiErg
Intervals · 40 phút · Tập 3 phút / Nghỉ 1 phút · 10 vòng
Rep/Interval Scheme: 3 min Work/ 1 min Rest, 10 Rounds (2 circuits)
Workout consists of 5 stations. Pre-set required equipment for better flow. Ski Erg starts aerobic and accelerates each minute. Final 60 seconds at race effort
Zone 1
Couplet
DB Devil's Press
DB Squat Cleans
Zone 2
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Suspension Trainer Backward Sled Drag
Zone 33 phút
60s @ RPE 4, 60s @ RPE 6, 60s @ RPE 8
Easy Ski1 phút
SkiErg1 phút
Ski Erg Sprint1 phút
Zone 4
Alt KB Swings
Narrow pushup
Zone 5
Repeat once complete
KB Deadlift
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng · 5 phút
Coach's Preference