Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide class into 5 groups across 5 zones. Keep warm-up quick and simple
Intervals · 43 phút · Tập 4:50 / Nghỉ 30s · 8 vòng
Divide class into 4 zones; set clock for 4:30/30, 8 rounds. Athletes complete 2 circuits, moving through each zone once. Each zone starts with 2:15 of threshold machine work followed by strength exercises. 30-second transitions required; urgency is essential. Only Zone 3 includes a couplet; others have a single exercise as the second task
Zone 14:30
RowErg2:15 · RPE 8
Thay bằng: SkiErg
Underhand Sled Push2:15
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 24:30
Run2:15 · RPE 8
Thay bằng: RowErg / SkiErg
DB Clusters2:15
Zone 3
Ski Buy In2:15
Complete this once the the start of the zone
SkiErg2:15 · RPE 8
Couplet
Second half of the zone
KB Goblet Squats12 reps
Burpees Chest to Floor6 reps
Zone 44:30
Run2:15 · RPE 8
Thay bằng: RowErg / SkiErg
Wallballsmax reps · 2:15
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Couplet · 3 phút · Tập 3 phút / Nghỉ 0s
3-minute core strength finisher. 5x Double Crunch. Burpees increase by 1 each round. Example: 5x Double Crunch, 1x Burpee, 5x Double Crunch, 2x Burpee (and so on)
Double Crunches8 reps
Frogger Pushup8 reps
Thả lỏng · 5 phút
Coach's preference