Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Divide class into 5 groups in 5 zones. Keep warm-up quick and simple
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Set clock for 2:30 min/30 sec, 12 rounds, with 4 groups in different zones. This workout focuses on grip strength. Rowing and running should be quick yet controlled. Sled pull must be at competition weight. Aim for a farmer’s hold of at least 60 seconds to ease burpees
#4linh hoạt
Once the kettlebells are dropped, max rep burpees for remaining time
KB Farmer's Hold
Until failure
Burpees Chest to Floormax reps · hết thời gian còn lại
AMRAP · 2 phút
Set clock for 2 minutes. Athletes perform 1 burpee, then a burpee with 2 pushups, and then a burpee with 3 pushups. Objective is to complete as many pushups as possible. Athletes may need to break reps into smaller counts as pushup sets increase
Ascending Burpee Push upmax reps
Ascending reps
Thả lỏng · 5 phút
Coach's preference