AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
If athletes complete the entire circuit, instruct them to restart. They should repeat the circuit until the 4 minutes are up
Situp to Glute Bridges
Lateral Lunges
Divebomber Push-ups
Quadruped Hip Cars
Per leg
Intervals · 32 phút · Tập 7 phút / Nghỉ 1 phút · 4 vòng
Rep/Interval Scheme: 7 mins Work/1 min Rest, 4 Rounds
Long intervals are to be performed. Class should be divided into four groups. If treadmill access is limited, substitute a bike for one station. Work at a Rating of Perceived Exertion (RPE) of 7 or higher
Zone 1
Max distance run for remaining time (Incline 3% if applicable)
Run
Thay bằng: RowErg / SkiErg
DB Reverse Lunges
Run
Thay bằng: RowErg / SkiErg
Zone 2
Max Distance Ski For Remaining Time
SkiErg
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
SkiErg
Zone 3
Max distance run for remaining time (Incline 3% if applicable)
Run
Thay bằng: RowErg / SkiErg
Russian KB Swings
Run
Thay bằng: RowErg / SkiErg
Zone 4
Max Distance Row For Remaining Time
RowErg
Thay bằng: SkiErg
Pushups
RowErg
Thay bằng: SkiErg
Intervals · 27 phút · Tập 30s / Nghỉ 15s · 3 vòng
Rep/Interval Scheme: 30s Work/15s Rest, 3 rounds at each zone (12 rounds total)
Class split into two groups: Group 1 on treadmills and Group 2 on machines. Complete 3 rounds before switching groups. Transition between stations with urgency to maintain schedule. Maintain a Rate of Perceived Exertion (RPE) of 9. If using motorised treadmills, perform sprints in a 60s/30s interval format for 3 rounds as one group
Zone 145s
Complete 3x before switching. These are sprints
Treadmill Sprint30s
Zone 245s
Complete 3x before switching. These are sprints
Row Sprint30s
Zone 345s
Complete 3x before switching. These are sprints
Treadmill Sprint30s
Zone 445s
Complete 3x before switching. These are sprints
Ski Erg Sprint30s
Thả lỏng · 5 phút
Coach's Choice