Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 45s Work/ 15s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Russian KB Swings45s
90-90 Transitions45s
Bear Crawl6 m · 45s
And reverse
Sandbag Good Morning45s
Situp to Glute Bridges45s
Intervals · 30 phút · Tập 30 phút / Nghỉ 0s
Divide class into teams of 4 with each member at a different Zone. After Zone 1 completes 3 DB exercises, teams rotate to the next Zone. If zones are understaffed, rotate the whole class after Zone 1 finishes Rack Squats. Round time cap: 4 minutes; remaining athletes must rotate. Zone 2: Run at a solid tempo/threshold while a teammate completes DB exercises. Runs will increase in duration due to fatigue and slower squats. Zone 3: Sled pull key movements include leg drive and hiking backwards. Work continues in Zone 3 until Zone 1 finishes. Zone 4: Another run like Zone 2 but on a steeper incline, if available. Designate separate treadmills for Zones 2 and 4 for clear rotation
Zone 1
TIMER
DB Bent Over Rows20 reps
DB Rack Squats15 reps
DB Push Press15 reps
Zone 2
1% incline at RPE 7-8
Runmax m
Thay bằng: RowErg / SkiErg
Zone 3
At Competition Weight
Sled Pullmax reps · max m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 4
5% Incline
Runmax m
Thay bằng: RowErg / SkiErg
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 12 phút · Tập 5 phút / Nghỉ 1 phút · 2 vòng
Rep/Interval Scheme: 5 min Work/ 1 min Rest, 2 Rounds
Class divided into two zones for 5 minutes each with 1-minute transition. Zone 1: Partner workout involving a sled push of 8-10m, partners alternate roles. Zone 2: “I Go, You Go” workout with 20m Sandbag Lunges, partners switch after each round. Modify lunges to reverse lunges or shorten sled push length if space is limited
Zone 1linh hoạt
"I Go, You Go" = Partner 1 Sled Push, Partner 2 rest until partner finishes
Overhand Sled Push10 m
Partner 1
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 2
I go , You go (5 min)
Sandbag Walking Lunges20 m
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Thả lỏng · 5 phút
Coach's Preference