Complete #66

Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds

Divide the class into 5 groups. Spread groups across 5 zones. Ensure the warm-up is quick. The warm-up should be simple

• Cat-Cow45s

• Lateral Lunges45s

• Inchworm Pushup45s

• Lunge and Twist45s

• 90-90 Transitions45s

Divide the class into 4 zones. The Ski Erg group decides when to rotate to the next zone. Zone 2 and Zone 4 are couplets aimed at continuous work. Zone 3 includes a rest period; athletes rest after completing 300m. Athletes should aim to maximise rest time by attacking the row

• Zone 11s

  TIMER - RPE 7.5+

  • SkiErg

• Zone 21s

  Couplet

  • Overhand Sled Push

    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges

  • Sled Pull

    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull

• Zone 31s

  RPE 9 - Rest for remaining time

  • RowErg

    Thay bằng: SkiErg

• Zone 41s

  Couplet

  • Sandbag Jump Squat

  • Sandbag Walking Lunges

    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges

Partner 1: TIMER and completes three DB exercises, Partner 2: Run until partner finishes (RPE 8, 2% incline if applicable)

• DB Rack Squats

• DB Squat Cleans

• DB Clusters

  Partner 1 TIMER

• Run

  Partner 2

  Thay bằng: RowErg / SkiErg

Rep/Interval Scheme: 60s Work/ 30s Rest, 3 Rounds

This is an individual finisher. Athletes will complete 3 rounds of 60 seconds each. There will be 30 seconds to regroup between rounds. Exercises are core intensive. Challenge athletes to maintain their plank holds without breaking

• Lalanne Plank1 phút

• Double Crunches1 phút

• Low Plank1 phút

Coach's Preference