Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Interval/Rep Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Cat-Cow45s
Sandbag Good Morning45s
KB Crossover Deadlift45s
Extreme Climber Push-ups45s
RowErg45s
Thay bằng: SkiErg
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Rep/Interval Scheme: 1:45 Work/ 30s Rest, 18 Rounds (3 Circuits)
Workout consists of 5 distinct stations. Pre-set required weights for efficiency. Position DB and SB stations near weight racks for better flow
Zone 1
Wallballs for remaining time
DB Bent Over Rows
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 21:45
RPE 8
Run1:45
Thay bằng: RowErg / SkiErg
Zone 3
Couplet
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Jump Squats
Zone 41:45
RPE 8
RowErg1:45
Thay bằng: SkiErg
Zone 5
Couplet
KB Push Press
KB Goblet Squats
Zone 6
Couplet
Alt DB Snatches
DB Split Squats
per leg
Thả lỏng · 5 phút
Coach's Preference