Complete #76 · Complete

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 5 minutes
- Cat-Cow
- Quadruped Hip Cars
- Divebomber Push-ups
- Low Squat T Spine Rotations
- Hollow Body Jacks
Partner Work
Tập theo cặp · 36 phút · Tập 16 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 16 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into 2 zones; each athlete needs a partner. Set a 16-minute work timer with 2 minutes transition between zones. Complete 2 rounds, one in each zone. In Zone 1, run at a steady pace and finish wall balls quickly for more rest. If wall balls are incomplete, transition straight to the run. In Zone 2, complete lifts quickly with heavy weight and maintain a controlled row for recovery
- Zone 1
  Partner Workout
  - Run
    Partner 1 (TIMER)
    Thay bằng: RowErg / SkiErg
  - Wallballs
    Partner 2
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 2
  Partner Workout
  - RowErg
    Partner 1
    Thay bằng: SkiErg
  - DB Squat Cleans
    Partner 2 (TIMER)
  - DB Rack Squat
  - DB Reverse Lunges
Tabata Finisher
Tabata · 4 phút · Tập 20s / Nghỉ 10s · 8 vòng
Rep/Interval Scheme: 20s Work/ 10s Rest, 8 Rounds. Odd rounds - pushups, even rounds - jump squats
Individual tabata finisher; maximum effort required. Odd rounds: 1, 3, 5, and 7. Even rounds: 2, 4, 6, and 8
- Pushups20s
  Odd Rounds
- Jump Squats20s
  Even Rounds
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference