Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide class into 5 groups. Spread groups across 5 zones. Ensure warm-up is quick and simple
AMRAP · 40 phút · Tập 40 phút / Nghỉ 0s
Divide class into groups of 4; one partner per zone. Rowing time for zones is based on team's 650m-800m row, max 3 minutes. Zone 1: Row aggressively to beat the time cap. Zone 2: Complete sled pull quickly, rest for remaining time (ideally 60s); adjust sled distance for individual athletes. Zone 3: Smooth controlled run; minimise transition time. Zone 4: Complete work with heavy dumbbells quickly to maximise recovery
Zone 1
TIMER - Time Cap = 3 mins
RowErg650-800 m
Thay bằng: SkiErg
Zone 2linh hoạt
Sled Pull20-30 m · 78-103 kg
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 4linh hoạt
Earn Your Rest
DB Hang Clean10 reps
Pushups20-30 reps
Intervals · 20 phút · Tập 20 phút / Nghỉ 0s
Divide athletes into four groups; each zone lasts until all finish 400m or 500m on RowErgs. Scale distances for varying skill levels; aim for quick transitions and high intensity in the first three rounds, followed by a recovery round. Zone 1: Timer; Level 1 athletes complete 400m or 500m on the Row with a fast pace. Zone 2: Count the number of burpees to plates completed by athletes. Zone 3: Hard effort on SkiErg; athletes should push to reach the rest zone. Zone 4: Rest zone for athletes; ensure transition to running during rest for timely starts
Zone 1
TIMER
RowErg400-500 m · RPE 8
Thay bằng: SkiErg
Zone 2
Until RowErgs Finish
Burpee to Plate
Zone 3
Until RowErgs Finish
SkiErgRPE 8
Zone 4
Until RowErgs Finish
AMRAP · 3 phút · Tập 3 phút / Nghỉ 0s
Disperse athletes evenly in the room. Set a timer for 3 minutes. Athletes aim for 100 jump squats. Rest is allowed after completing 100 reps
Jump Squats100 reps
Thả lỏng · 5 phút
Coach's Preference