Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Use 5 zones for workout. Keep warmup quick and simple
Inchworm Pushup45s
Lunge and Twist45s
Treadmill Lateral Steps45s
Situp to Glute Bridges45s
90-90 Transitions45s
Intervals · 32 phút · Tập 32 phút / Nghỉ 0s
Divide class into 4 zones; timer set for 32 minutes. Each athlete completes 650m, 700m, or 750m; distance can be scaled as needed. Zone 2 focuses on a quad and glute couplet; aim for maximum rounds. Adjust grip to racked position if grip fatigue occurs. Zone 3 involves a challenging run. Zone 4 tests sled pulling distance; alternate between long rope pull and suspension trainer. Suspension trainer requires movement across the room with the sled
Zone 1
TIMER
RowErg
Thay bằng: SkiErg
Zone 2
Couplet
DB Step Ups
DB Reverse Lunges
Zone 3
RPE 7-8
Run
Thay bằng: RowErg / SkiErg
Zone 4
Couplet
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Suspension Trainer Sled Squat Hikes
Tập theo cặp · 34 phút · Tập 15 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 15 min Work/ 2 min Rest, 2 Rounds
Divide athletes into 2 groups for Zone 1 and Zone 2 workouts. Each zone consists of a 15-minute partner workout with a 2-minute transition/rest period between zones. Zone 1: Partner workout involving 20 or 25 wall balls and steady skiing on the ski erg for 15 minutes. Zone 2: Partner workout with 10 deadlifts and 5 box jump burpees, alternating roles for rest and recharging
Zone 1
Partner Workout
Wallballs
Partner 1 (TIMER)
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
SkiErg
Partner 2
Zone 2
Partner Workout
KB Deadlift
Partner 1 TIMER
Burpee Box Jump
Thả lỏng · 5 phút
Coach's Preference