Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
These are 5 distinct zones. Divide your class evenly amongst them. Rotate in a circle if possible for simplicity
90-90 Transitions40s
SkiErg40s
Walkout Pushup40s
RowErg40s
Thay bằng: SkiErg
Lunge and Twist40s
Tập theo cặp · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Divide class into 2 groups for workouts in separate zones. Each athlete requires a partner for the workout duration. Zone 1: Partner doing Devil’s Press acts as the timer (Level 1: 10 reps, Level 2: 15 reps, or custom count). Other partner skis until completing 2000m, then transitions to “I Go, You Go” Thrusters with increasing reps. Zone 2: Partners alternate KB Seesaw rows and squats, rowing until finished. After 2000m, they shift to “I Go, You Go” Pushups for remaining time (7-10 reps). Rest for 2 minutes after 20 minutes in each zone, then switch zones. Weight selections: DBs - Level 1: 7-12 KG, Level 2: 15-18 KG; KBs - 9-12 KG, 16-20+ KG. Time cap for Ski and Row is 16 minutes before moving to next task
Zone 1linh hoạt
Partner Workout, alternate between Devil's Press and SkiErg until team hits 2000m, then MAX YGIG Thrusters for remaining time
DB Devil's Press10 reps
Partner 1 TIMER
SkiErg2000 m
Partner 2 - until partner 1 finishes
DB Thrustersmax m · hết thời gian còn lại
Zone 2
Partner Workout, alternate between SeeSaw Row and Goblet Squat and RowErg until team hits 2000m, then MAX YGIG Pushups for remaining time
KB Seesaw Row20 reps
Partner 1 TIMER
Pushupsmax reps
Ascending reps "I Go, You Go" for remaining time
RowErgmax m
Partner 2
Thay bằng: SkiErg
KB Goblet Squats10 reps
Thả lỏng · 5 phút
Coach's Preference