Intervals · 5:30 · Tập 40s / Nghỉ 15s · 6 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 6 Rounds
Divide class into 6 groups. Easy warm-up. Block RPE - 3
Cat-Cow40s
KB Jefferson Curls40s
Extreme Climber Push-ups40s
RowErg40s
Thay bằng: SkiErg
Low Squat T Spine Rotations40s
SkiErg40s
Intervals · 28 phút · Tập 3:15 / Nghỉ 15s · 8 vòng
Rep/Interval Scheme: 3:15 Work/ 15s Rest, 8 Rounds
Divide class into four groups with sequential movement. Athletes should choose challenging DBs for 30 reps. Step ups and sled pull must last at least 90 seconds. Encourage quick transitions between exercises. Provide various options for sled weights. Use heavy DBs for quick weight adjustments. Ensure short sled pull lengths to accommodate step up boxes. Step ups can be placed near rowers if needed. Target RPE - 8
Zone 1
RPE 8
Run
Thay bằng: RowErg / SkiErg
Zone 2
DB Step Ups
RowErg
Thay bằng: SkiErg
Zone 3
RPE 8
Run
Thay bằng: RowErg / SkiErg
Zone 4
Arms Only Sled Pull
SkiErg
Tập theo cặp · 13 phút · Tập 6 phút / Nghỉ 30s · 2 vòng
Rep/Interval Scheme: 6min Work/ 30s Rest, 2 Rounds
Divide class into two 6min zones with 30sec recovery. Partner workout in both zones. Zone 1: Sled Push, sprint at maximum effort. For limited space, use down and back distance. Zone 2: 30m Mixed Grip Walking Lunges with one DB racked and one held high. Turn at 7.5m if needed to reduce space. Block RPE: 9
Zone 1
"I Go, You Go"
Overhand Sled Push
Partner 1 TIMER
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 2
Partner Workout
DB Mixed Loaded Walking Lunge (High)
Partner 1 TIMER
High Plank Alternating Knee Tucks
Partner 2
Thả lỏng · 5 phút
Coach's Preference