Intervals · 6:30 · Tập 45s / Nghỉ 20s · 6 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 6 Rounds
Complete each station once. Divide class into 6 groups evenly
Extreme Mountain Climbers45s
Squat Jack45s
SkiErg45s
Rotational Push-ups45s
RowErg45s
Thay bằng: SkiErg
KB Jefferson Curls45s
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Rep/Interval Scheme: 1:45s Work/ 30s Rest, 18 Rounds (3 circuits)
Divide class into 6 groups. If KBs are insufficient, substitute goblet squats with wallballs
Zone 13:25
RPE 7-8
Run3:25
Thay bằng: RowErg / SkiErg
Zone 3
Alternate legs every 10 reps
DB Front Rack Split Squats
Zone 49s
After 10s rest, sprint for remainder of 1:45
Row Sprint
Row Sprinthết thời gian còn lại
Zone 5
DB Floor Press
DB Bent Over Rows
Zone 6
KB Goblet Squats
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng · 5 phút
Coach's Preference