Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread across 5 zones. Keep warmup quick and simple
Walkouts45s
SkiErg45s
KB Jefferson Curls45s
Extreme Mountain Climbers with Pushups45s
Squat Jack45s
Intervals · 32 phút · Tập 1:30 / Nghỉ 30s · 16 vòng
Rep/Interval Scheme: 90s Work/ 30s Rest, 16 Rounds 2 x Per zone
Divide athletes into 4 zones. Each zone: 2 rounds of 90 seconds work, 30 seconds rest. Transition time to the next zone counts as rest. Complete the sequence twice for a total of 4 rounds at each Zone. Example: Zone 1, Zone 2, Zone 3, and repeat. Perform Deficit Split Squat with one foot elevated on a BB plate
Zone 13 phút
Front foot elevated on barbell plate. 90s on right leg then 90s on left leg
Sandbag Bulgarian Split Squat1:30
Right Leg
Sandbag Bulgarian Split Squat1:30
Left leg
Zone 23 phút
RPE 8.5 for both 90s
Run1:30
Thay bằng: RowErg / SkiErg
Run1:30
Thay bằng: RowErg / SkiErg
Zone 33 phút
Twice through
Overhand Sled Push45s
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Forward facing Sled Drag45s
Overhand Sled Push45s
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Forward facing Sled Drag45s
Zone 43 phút
RPE 8.5 for both sets
SkiErg1:30
SkiErg1:30
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 9 phút · Tập 4 phút / Nghỉ 30s · 2 vòng
Rep/Interval Scheme: 4 min Work/ 30s Rest, 2 Rounds
Class divided into two zones. Partner workouts, 4 minutes each. 30 second transition between workouts. Zone 1: “I Go, You Go”. Zone 2: Partner holds GTOH while the other holds a plank
Zone 1
"I Go, You Go" = Partner 1: DB Thruster, Partner 2: Rest until partner finishes
DB Thrusters
Partner 1 TIMER
Zone 2linh hoạt
Partner Core = Partner 1: BB GTOH, Partner 2: Low plank until partner finishes
BB Plate Ground To Overhead (GTOH)
Partner 1 TIMER
Low Plankhết thời gian còn lại
Partner 2
Thả lỏng · 5 phút
Coach's Preference