Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Rep/Interval Scheme: 35s Work/ 15s Rest, 6 Rounds
Divide class into 6 groups. No need for stations if sufficient kettlebells are available. Athletes can work in a single spot
Spiderman Climber35s
KB Jefferson Curls35s
Extreme Climber Push-ups35s
Lunge and Twist35s
Inside-outside Plank Jumps35s
SkiErg35s
Intervals · 24 phút · Tập 3 phút / Nghỉ 0s · 8 vòng
Rep/Interval Scheme: 3 min Work/0s Rest, 8 Rounds
Divide class into 4 Zones. Half run on treadmills in Zones 1 & 3. The other half works in Zones 2 & 4. Each zone lasts 3 minutes. Athletes transition quickly after each run. Emphasise urgency in transitions. Running is affected by prior ski erg and sled pull. Athletes learn to flush legs and recover while maintaining pace
Zone 1
RPE 8
Run
Thay bằng: RowErg / SkiErg
Zone 2
RPE 7
SkiErg
Zone 3
RPE 8
Run
Thay bằng: RowErg / SkiErg
Zone 4
At competition weight or more
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Tập theo cặp · 18 phút · Tập 8 phút / Nghỉ 1 phút · 2 vòng
Rep/Interval Scheme: 8 min Work/ 1 min Rest, 2 Rounds
Divide into two zones for partner workouts. Each zone lasts 8 minutes, followed by a 1 minute transition. Zone 1 focuses on power rowing, with -2x wallballs for every 800m. Zone 2 aims for maximum running distance, with ascending pushup burpees as the timer. Each burpee includes an extra pushup per rep; 8th rep has 8 pushups. Scaled version consists of 6 reps each round
Zone 1
Partner Workout
Wallballs
Partner 1 TIMER
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
RowErg
Partner 2
Thay bằng: SkiErg
Zone 2
Partner Workout
Run
Partner 1
Thay bằng: RowErg / SkiErg
Ascending Burpee Push up
Partner 2 TIMER
Thả lỏng · 5 phút
Coach's Preference