Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Low Plank Hip Rotations45s
A-Skips45s
OH Bowler Lunge45s
Spiderman Pushup45s
90-90 Transitions45s
Foundational
Foundational #157
- 50 phút
- 8
- 3
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sled Rope
Phần chính
Intervals · 40 phút · Tập 1:30 / Nghỉ 30s · 20 vòng
Phần chínhXoay trạmGhi chú của coach
Athletes will stay at each zone for 8 minutes, performing 90 seconds at a particular station before switching to the other station. They have 30 seconds to switch stations (and zones). They will complete a total of 2x on each station and 4 rounds at a particular zone before moving to the next zone. Athletes will never return to that zone once they leave. 90s/30s intervals are designed to be RPE 7-8
Zone 1
A
Max reps of Bent Over Row, complete 5 burpees every time the dumbbells are put down
DB Bent Over Rowsmax reps
Go Heavy
Burpees Chest to Floor5 reps
- BRunmax m · RPE 8Thay bằng: RowErg / SkiErg
Zone 2
- AKB Rack Carry1:301:30Go Heavy
- BSkiErgmax m · RPE 8
Zone 3
- ASled Pull78-152 kgThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- BRowErgRPE 8Thay bằng: SkiErg
Zone 4
- APushupsmax reps
- BWallballsmax reps · 4-9 kgThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 5
A
Couplet
Sandbag Step Ups10 reps
Sandbag Jump Squat10 reps
- BDB Devil's Press
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference