Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
90-90 Transitions45s
Iron Cross Kicks45s
Inchworm Pushup45s
Lunge and Twist45s
SkiErg45s · RPE 5
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Divide class into 4 Zones. Set clock for 4 minutes work, 1 minute rest, 8 Rounds. Each zone aims for hard effort followed by 60 seconds of rest. Two zones focus on steady threshold efforts; two are couplets. Athletes complete 2 full circuits in each 4-minute period
Zone 2
Couplet
Sandbag Walking Lunges20 m
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Burpee Broad Jumps20 m
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Zone 4
Couplet
KB Farmer's Carrymax m · max kg
Wallballs20 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Intervals · 20 phút · Tập 2 phút / Nghỉ 30s · 8 vòng
Divide class into 4 groups. Set clock for 2 minutes work, 30 seconds rest. Athletes work full 2 minutes unless designated rest. Zones 1 and 3 include a single exercise. Switch legs on Bulgarian split squats every 5 reps. Sled push is a running sprint followed by 10 seconds rest. Zones 2 and 4 consist of couplets. Aim for maximum reps and medium to heavy weights
Zone 2
Couplet
DB Push Press5 reps
Pushups5 reps
Zone 310s
Sprint, Rest, Repeat
Overhand Sled Push10 m · 51-76 kg
Sled should be 1/2 of competition weight
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 4
Couplet
DB Bent Over Rows10 reps
DB Hang Clean5 reps
Tabata · 4 phút · Tập 20s / Nghỉ 10s · 8 vòng
20s work, 10s rest, 8 rounds. Maximal effort for each 20s interval
Thả lỏng · 5 phút
Coaches preference