Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
SkiErg45s
Bowler Lunges45s
Rotational Push-ups45s
Situp to Glute Bridges45s
Sandbag Good Morning45s
Foundational
Foundational #43
- 50 phút
- 8
- 3
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Treadmill
- Dumbbell
Phần chính
Intervals · 40 phút · Tập 1 phút / Nghỉ 20s · 30 vòng
Phần chínhXoay trạmRep/Interval Scheme: 60s Work/ 20s Rest; 30 Rounds (8mins Per Zone)
Ghi chú của coach
Class capacity is 30 athletes. Athletes stay at each zone for 8 minutes. Perform 60 seconds per station with 20 seconds to switch. Complete 3 repetitions at each station and 6 rounds in a zone. Athletes do not return to a zone after leaving. Intervals aim for RPE 9; ensure intensity is high. Maintain spacing for sleds to allow room for other stations. Stations should occupy half the width of the room
Zone 1
A - Jump Squats, B - Row Sprint
Jump Squats
Row Sprint
Zone 2
A - Hercules Burpee, B - KB Pirate Ship Swing
Hercules Burpee
KB Pirate Ship Swing
Zone 310s
A - Sled push, 10s Rest then repeat B - DB Z Press
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Nghỉ 10s
Zone 4
A - Skierg Sprint, B - KB Rack Carry
Ski Erg Sprint
KB Rack Carry
Zone 5
A - Treadmill Sprint, B - Jumping Switch Lunge
Treadmill Sprint
Jumping Switch Lunge
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference