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
Blast Off Push-ups45s
Situp to Glute Bridges45s
KB Jefferson Curls45s
Foundational
Foundational #52
- 50 phút
- 8
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Suspension Trainer
- Treadmill
Phần chính
Intervals · 40 phút · Tập 1 phút / Nghỉ 20s · 30 vòng
Phần chínhXoay trạmRep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (8 mins per zone)
Ghi chú của coach
Athletes will stay at each zone for 8 minutes, performing 60seconds at a particular station before switching to the other station. They have 20 seconds to switch stations (and zones). They will complete a total of 3x on each station and 6 rounds at a particular zone before moving to the next zone. Athletes will never return to that zone once they leave. 60s/20s intervals are designed to be RPE 8+, so make sure they go hard!. Be aware of your spacing to ensure your sleds have room. Each should use an 8-10m track if you have the space.
Zone 11s
A - Mountain Climbers, B - Skierg
Mountain Climbers
SkiErg
Zone 21s
A - Good Mornings, B - Row
Sandbag Good Morning
RowErg
Thay bằng: SkiErg
Zone 31s
A - Sled Work, B - Hollow Body Up and Over
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Suspension Trainer Backward Sled Drag
Hollow Body Up and Over
Zone 41s
A - BBJ, B - Run
Burpee Broad Jumps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Run
Thay bằng: RowErg / SkiErg
Zone 51s
A - Squat Cleans, B - Low Plank
DB Squat Cleans
Low Plankhết thời gian còn lại
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference