Khởi động
AMRAP · 5 phút
Xoay trạm
Cat-Cow4 reps
Bootstrapper4 reps
Walkout Pushup4 reps
Lateral Lunges4 reps
Glute Bridge Reachover4 reps
Complete
Open Gym Workout 4: Complete
- 52 phút
- 8
- 3
- Barbell Plate
- Dumbbell
- Row Erg
- Sandbag
- Sled
- Suspension Trainer
- Treadmill
Phần chính
Intervals · 42 phút
Phần chínhXoay trạmBlock 1 - Intervals, Block 2 and 3 - 5 minute Cluster Sets
Ghi chú của coach
Each zone consists of 2 rounds: 90 seconds work, 30 seconds rest. Second rest period is for transitioning to the next zone. Complete the sequence twice for a total of 4 rounds at each station. Example: Station 1, Station 1, Station 2, Station 2, then repeat. Cluster sets involve heavy efforts with minimal rest
Block 1
90s Work/ 30s Rest, 16 rounds
Zone 13 phút
Sandbag Deficit Split Squat Back rack1:30
Right Leg
Sandbag Deficit Split Squat Back rack1:30
Left Leg
Zone 23 phút
Run1:30 · RPE 8
Thay bằng: RowErg / SkiErg
Run1:30 · RPE 8
Thay bằng: RowErg / SkiErg
Zone 33 phút
Underhand Sled Push45s
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Suspension Trainer Backward Sled Drag45s
Underhand Sled Push45s · RPE 8
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Suspension Trainer Backward Sled Drag45s
Zone 43 phút
RowErg1:30 · RPE 8
Thay bằng: SkiErg
RowErg1:30 · RPE 8
Thay bằng: SkiErg
Block 210s
5 minute Cluster set - Complete reps, rest 10 seconds and then repeat
DB Rack Squat5 reps
- Nghỉ 10s
Block 310s
5 minute Cluster set - Complete reps, rest 10 seconds and then repeat
DB OH Strict Press5 reps
- Nghỉ 10s
Thả lỏng
Thả lỏng · 5 phút