Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Complete each station once. Divide athletes into 5 groups evenly
Extreme Mountain Climbers45s
SkiErg45s
Rotational Push-ups45s
OH Bowler Lunge45s
KB Jefferson Curls45s
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Rep/Interval Scheme: 1:45 Work/ 30s Rest, 18 Rounds (3 Circuits)
Divide class into 6 groups. Shorten sled pull lengths if space is limited. Ergs have built-in rest; athletes should utilise this for recovery. Sprint after rest on the ergs. First exercise in any couplet is until failure; second is for remaining time. Emphasise intensity on machines and heavy weights for DBs and sleds
Zone 1
Deficit Push ups to failure, followed by max DB Thrusters for remaining time
DB Deficit Pushup
DB Thrusters
Zone 21:45
Sprint, Rest, Sprint
Row Sprint45s
Row Sprint45s
Zone 3
125% of Competition weight
Suspension Trainer Sled Squat Rows
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 41:45
Sprint, Rest, Sprint
Ski Erg Sprint45s
Ski Erg Sprint45s
Zone 5
KB Pirate ships to failure, the KB Goblet squats for remaining time
KB Pirate Ship Swing
KB Goblet Squats
Zone 6linh hoạt
Lalanne plank to failure, once you rest, max burpees for remaining time
Lalanne Plankhết thời gian còn lại
Burpees Chest to Floor
Thả lỏng · 5 phút
Coach's Preference