AMRAP · 5 phút · Tập 5 phút / Nghỉ 0s
Divide class into 5 groups across 5 zones. Ensure warm-up is quick and simple
Cat-Cow4 reps
Quadruped Hip Cars8 reps
4x each leg
Walkout Pushup4 reps
Low Squat T Spine Rotations8 reps
Spiderman Climber8 reps
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Divide class into 4 groups. Set clock for 2:30 work, 30s rest, 12 rounds. Alternate between strength exercises on machines. Running has a higher RPE than rowing
Zone 2
Go heavy! Aim for Max Total Reps
KB Goblet Squatsmax reps
Zone 410s
DB Push Press5 reps
Intervals · 3 phút · Tập 45s / Nghỉ 0s · 4 vòng
Individual finisher: 45s Work, 0s Rest, 4 Rounds. Objective: Maximise total reps. Encourage athletes to tally their reps
Thả lỏng · 5 phút
Coach's preference