Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide athletes into 5 groups. Set up across 5 zones. Ensure warm-up is quick and simple
Intervals · 60 phút · Tập 4 phút / Nghỉ 1 phút · 12 vòng
Divide class into 4 zones, 4 minutes each with 60 seconds rest. 12 rounds equal 3 full circuits. Zone 1: An aggressive run, one of the most intense blocks. Zone 2: Quick ski followed by sled work, alternating push and pulls with leg drive. Zone 3: Alternating between dual KB racked walking lunges and KB farmer's carries for distance. Zone 4: Athletes track time and complete wall ball reps; rest remaining time per minute. Goal: Match rep count each round and achieve about 15 seconds of rest
Zone 2
SkiErg250-300 m · RPE 8
Underhand Sled Push10 m
Couplet FRT
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Sled Pull10 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 3
KB Walking Lunge20 m
KB Farmer's Carry40 m
Zone 41 phút
TOTM (Top of the minute = 4 rounds)
Wallballs18-25 reps · 1 phút
Complete reps, rest for remainder of the minute. At the top of every new minute, restart
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Chipper · 4 phút
Individual finisher. 4-minute countdown. Athletes complete 10, 9, 8.. down to 1 of each exercise. Work back up if time allows
Burpees Chest to Floor10 reps
Jump Squats10 reps
Thả lỏng · 5 phút
Coach's Preference