Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Ensure groups are spread across 5 zones. Keep the warm-up quick and simple
90-90 Transitions45s
Iron Cross Kicks45s
Inchworm Pushup45s
Lunge and Twist45s
SkiErg45s
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 8 Rounds
Divide athletes into 4 Zones. Set clock for 4 minutes of work, followed by 1 minute of rest. Complete 8 rounds. Each zone consists of 4 minutes of effort followed by 60 seconds of rest. Two zones focus on steady aerobic activity, while two include couplets. Athletes should complete 2 full circuits during each 4-minute period
Zone 14 phút
RPE 8
Run4 phút
Thay bằng: RowErg / SkiErg
Zone 2
Couplet
DB Clean & Press
Thay bằng: Dual KB Clean and Press
SkiErg
Zone 34 phút
RPE 8
RowErg4 phút
Thay bằng: SkiErg
Zone 4
Couplet
KB Rack Carry
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Tập theo cặp · 20 phút · Tập 4 phút / Nghỉ 1 phút · 4 vòng
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 4 Rounds
Divide class into 2 groups. Each athlete requires a partner. Set a timer for 4 minutes of work and 1 minute of rest. Utilise the “I Go, You Go” format for high-intensity efforts. Allow recovery time while the partner performs. This format enhances power output
Zone 1
Partner Workout
DB Deficit Split Squat
Partner 1 TIMER
Zone 2
"I Go, You Go" Partner Workout
Underhand Sled Push
Partner 1 TIMER
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Tabata · 4 phút · Tập 20s / Nghỉ 10s · 8 vòng
Rep/Interval Scheme: 20s Work/ 10s Rest, 8 Rounds
Set the clock for 20 seconds work and 10 seconds rest. Complete 8 rounds of the sequence. Each 20-second interval should be maximal effort. Athletes may substitute goblet squats for jump squats if needed
Jump Squats20s
Thả lỏng · 5 phút
Coach's Preference