Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread across 5 zones. Keep warmup quick and simple
Lunge and Twist45s
SkiErg45s
Russian KB Swings45s
Plank Jack Push-ups45s
90-90 Transitions45s
Intervals · 40 phút · Tập 4:30 / Nghỉ 30s · 8 vòng
Rep/Interval Scheme: 4.5 min Work/ 30s Rest, 8 Rounds
Class consists of 4 zones, non-running. Set benchmarks for max distance or reps in each zone. Zone 1: 4.5 minutes of hard rowing effort. Zones 2 and 4: Start with 50m of the first exercise, then continue for the remaining time on the other two tasks. Zone 3: Penalty for stopping, resting, or putting down the ball is 5x DB devil's presses before resuming wallballs
Zone 1
Max distance row in 4.5 minutes at RPE 9
RowErg
Thay bằng: SkiErg
Zone 2
After Sandbag walking lunges, max distance skierg for remaining time
Sandbag Walking Lunges
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
SkiErg
Zone 3
Every time you break Wallballs, 5 DB Devil's Press
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
DB Devil's Press
Zone 4
50m Underhand Sled push into KB Farmer's Carry for remaining time
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
KB Farmer's Carry
Thả lỏng · 5 phút
Coach's Preference