Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Complete each station once. Evenly divide athletes into 5 groups
Extreme Mountain Climbers45s
SkiErg45s
Rotational Push-ups45s
OH Bowler Lunge45s
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 groups. Shorten sled pull lengths if space is limited. For stations with two exercises, alternate them until time expires. Focus on intensity for machines and heavy weights for dumbbells and sleds
Zone 1
Alternate between two exercises
BB Plate Ground To Overhead (GTOH)
DB OH Reverse Lunge
Zone 210s
10 Cal Row, 10s Rest, Repeat
Zone 3
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 410s
10 Cal Ski, 10s Rest, Repeat
Zone 5
DB Push Press
DB Deadlifts
Thay bằng: KB Deadlift
Zone 6
Hollow Body Jacks
Situp to Glute Bridges
Thả lỏng · 5 phút
Coach's Preference