Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
These are 5 distinct zones. Divide your class evenly amongst them. Rotate in a circle if possible for simplicity
Bear Crawl40s
90-90 Transitions40s
KB Squat Jacks40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 40 phút · Tập 8 phút / Nghỉ 2 phút · 4 vòng
Rep/Interval Scheme: 8 min Work/ 2 min Rest, 4 Rounds
Evenly divide your class into Groups of 4. The objective is to cover as much ground as possible on each machine, but proper pacing is required. A sprint will be too aggressive. The 2 minute rest will help athletes keep their heart rates in a manageable place. It will also allow people time to get the necessary equipment for each zone when they transition.
Zone 11s
8 min run @ RPE 8 - Every 400m complete 10 DB Thrusters
Run
Thay bằng: RowErg / SkiErg
DB Thrusters
Zone 21s
8 min row @ RPE 8 - Every 250m complete 20 Sandbag Reverse Lunges
RowErg
Thay bằng: SkiErg
Sandbag Reverse Lunge
Zone 31s
8 min run @ RPE 8 - Every 400m complete 10 DB Thrusters
Run
Thay bằng: RowErg / SkiErg
DB Thrusters
Zone 41s
8 min ski @ RPE 8 - Every 250m complete 10 Pushups
SkiErg
Pushups
Thả lỏng · 5 phút
Coach's Preference