Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Complete Each Station Once. Evenly Divide Your Class Into 5 Groups
Inside-outside Plank Jumps45s
SkiErg45s
Plank Jack Push-ups45s
Speed Skaters45s
KB Jefferson Curls45s
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Rep/Interval Scheme: 1:45 Work/ 30s Rest, 18 Rounds (3 Circuits)
Divide class into 6 even groups. There are 2 couplets. For each, the goal is to compete as many rounds as possible. There are two erg stations. The objective is to push those hard at RPE 8+. There are two mobile stations where the athletes go back and forth, along a 10m lane. Adjust as necessary. Note, the goal of the KB Racked carries is to go as far as possible, and to switch to farmer’s carries once the athletes can no longer hold them.
Zone 11s
Couplet
KB Bent Over Row
Burpees Chest to Floor
Zone 21s
Once KBs drop, Farmer's carry for remaining time
KB Rack Carry
KB Farmer's Carry
Zone 31s
RPE 8
SkiErg
Zone 41s
DB Squat Cleans
DB Reverse Lunges
Zone 51s
Competition weight
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 61s
RPE 8
RowErg
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's Preference