Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Cat-Cow45s
Sandbag Good Morning45s
KB Crossover Deadlift45s
Extreme Climber Push-ups45s
Cossack Squats45s
Intervals · 40 phút · Tập 2 phút / Nghỉ 40s · 15 vòng
Rep/Interval Scheme: 2 min Work/ 40s Rest, 15 Rounds (3 Circuits)
Workout consists of 5 separate stations. Set up weights or place DB and KB stations near weight racks for better flow. Athletes work for a full 2 minutes in each zone. Each zone features a couplet or involves repeated sprints and rests on an erg
Zone 1
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Pushups
Zone 210s
Zone 3
Suspension Trainer Backward Sled Drag
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 410s
Zone 5
5 reps each side
Alt DB Snatches
DB Tightrope Deadlifts
Thả lỏng · 5 phút
Coach's Preference