Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Divide athletes into 5 stations. Rotate athletes every 20 seconds
- #1Cat-Cow5 phút
- #2SkiErgRPE 5
- #3Walkout Pushup
- #4Good Mornings
- #5Lateral Lunges
Foundational
Foundational #11A
- 47 phút
- 6
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Sled Rope
Phần chính
Intervals · 38 phút · Tập 50s / Nghỉ 25s · 30 vòng
Phần chínhXoay trạmGhi chú của coach
Focus on sharpening intensity and skill work. Total volume decreases significantly. Intensity increases. Work to rest ratio changes to 2:1 for optimal performance. Athletes switch stations every interval. Class capacity is 30 with 3 athletes per station. Athletes perform 50 seconds per zone, switching every 25 seconds. 50s/25s intervals should reach RPE 9+. This week emphasises Sled Pull, Ergs, and Burpee Broad Jumps. Includes rotating strength elements and accessory work. Weight recommendations: Sled Pull at competition weight, DB OH Tricep Extensions and Dual KB Racked Squats at moderately heavy, DB Tricep Skull Crushers at moderate/medium
- #1Sled PullThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- #2SkiErgRPE 9
- #3DB OH Tricep Extension
- #4SkiErgRPE 9
- #5DB Skull Crusher
- #6Lalanne Plank
- #7RowErgRPE 9Thay bằng: SkiErg
- #8Burpee Broad JumpsThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
- #9RowErgRPE 9Thay bằng: SkiErg
- #10Dual KB Rack squat
Thả lỏng
Thả lỏng · 4 phút
Coach's choice