Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups across 5 zones. Ensure warm-up is quick and simple
Situp to Glute Bridges45s
DB Deadlift to High Pull45s
Thay bằng: KB Deadlifts to High Pull
KB Jefferson Curls45s
Extreme Climber Push-ups45s
90-90 Transitions45s
Intervals · 48 phút · Tập 1:30 / Nghỉ 30s · 24 vòng
Rep/Interval Scheme: 90s Work/ 30s Rest, 24 Rounds
Divide class into 6 groups. Each zone: 90 seconds of hard work, followed by 30 seconds transition. Athletes will complete 4 full circuits. Objective is to exceed race intensity
Zone 21:30
RPE 8+
SkiErg1:30
Zone 31:30
Switch arms every 6 reps
DB 1 Arm Row1:30
Thay bằng: Kettlebell 1 Arm Row
Zone 41:30
RPE 8+
RowErg1:30
Thay bằng: SkiErg
Zone 61:30
RPE 8+
Run1:30
Thay bằng: RowErg / SkiErg
Intervals · 15 phút · Tập 15 phút / Nghỉ 0s
Divide class into 4 zones; each athlete works until reaching 20 or 25 calories on rowers. Zone 1: Fast row, can be scaled for novices. Zone 2: Superset targeting shoulders, legs, and core; aim for unbroken wall balls, targeting 20-25 reps. Zone 3: Steady run at a fast pace while fatigued; focus on earning recovery. Zone 4: Complete rest; athletes should be near rowers for quick transition
Zone 1
TIMER
Calorie Row
Zone 2
Wallballs for remaining time
DB Thrusters
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 3
RPE 8 Until Row finishes
Run
Thay bằng: RowErg / SkiErg
Zone 4
Thả lỏng · 5 phút
Coach's Preference