Complete

Complete #3

Thời lượng: 126 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Ski Erg
Sled
Treadmill
Wallball
Suspension Trainer
Sled Rope

Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 rounds
- Treadmill Lateral Steps45s
- Hollow Body Jacks45s
- KB Jefferson Curls45s
- Extreme Mountain Climbers45s
- Bowler Lunges45s
Grip and Quads
Intervals · 20 phút · Tập 20 phút / Nghỉ 0s
Phần chínhXoay trạm
The rowers are the timer. Once they are finished, everyone rotates to the next station. Rotate until 20 mins is up
RPE 7
- Zone 1
  TIMER
  - RowErg
    600m/700m. The rowers are the timer
    Thay bằng: SkiErg
- Zone 2
  - Overhand Sled Push
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Sled Pull
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- Zone 3
  Increase by 4 reps each round
  - DB Rack Squats
  - DB Reverse Lunges
  - DB Push Press
    Stays at 4x
Compromised Running
Intervals · 96 phút · Tập 3 phút / Nghỉ 0s · 8 vòng
Xoay trạm
Half of the class starts at Zone 1. The other half starts at Zone 2. Zone 2 is split between the two stations. Transition must be urgent; no built-in transition time. Each athlete will run 4 times. RPE: 8-9
- Zone 13 phút
  Run at 3% incline
  - Run3 phút
    @3%, decrease by 1% each round
    Thay bằng: RowErg / SkiErg
- Zone 2
  A - Situps and Skierg Sprint, B - Clusters and Wallballs
  - Situps
  - Ski Erg Sprint
    A
  - DB Clusters
  - Wallballs
    B
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach’s Preference