Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Cat-Cow45s
KB Rack Carry45s
RowErg45s · RPE 6
Thay bằng: SkiErg
Divebomber Push-ups45s
DB Lunge and Twist45s
Foundational
Foundational #113
- 50 phút
- 7
- 3
- Bench
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- 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
Class capacity: 30 athletes, 3 per station, 6 per zone. Complete 3 sets at each station and 6 rounds in each zone; no returning to previous zones. Intervals are RPE 8.5-9; ensure maximum effort. Zone 1: Station 1A - heavy DB Deadlift. Station 1B - compromised Run. Zone 2: Station 2A - light Sled; Station 2B - medium Halo. Zone 3: Station 3A - Alternating DB Bench Press (floor option available); Station 3B - very hard Row Erg effort. Zone 4: Station 4A - Bench Dips; Station 4B - alternating Pistol Squats (bench optional). Zone 5: Station 5A - hard Ski; Station 5B - high-low plank transition near the Ski Erg
Zone 1
- Zone 1ADB Deadlifts1 phút1 phútThay bằng: KB Deadlift
- Zone 1BRun1 phút · RPE 81 phútThay bằng: RowErg / SkiErg
Zone 2
- Zone 2AUnderhand Sled Push1 phút1 phútThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 2BKB Halo1 phút1 phútSwitch sides every 5 reps
Zone 3
- Zone 3ADB Alt Bench Press (Bottoms Up)1 phút1 phút
- Zone 3BRow Sprint1 phút · RPE 81 phút
Zone 4
- Zone 4ABench Dips1 phút1 phút
- Zone 4BPistol Squat To Bench (Up on 1)1 phút1 phút
Zone 5
- Zone 5ASki Erg Sprint1 phút · RPE 81 phút
- Zone 5BPlank Up-Downs1 phút1 phút
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference