Complete #11 · Complete

Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
- #1Bootstrapper4 phút
- #2Reverse Lunge + Knee Hug
- #390-90 Transitions
- #4Inside-outside Plank Jumps
- #5Extreme Climber Push-ups
- #6Seal Jack
Partner Fitness
Intervals · 34 phút · Tập 15 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
IGYG
Ghi chú của coach
Focus on improving skills and erg output through short efforts. Athletes partner up, split into zone 1 and zone 2. Partner athletes from the same division for appropriate weights and easier sled push switching. Each task follows an 'I Go, You Go' format with shared goals. Teams stay at Task 3 until zone completion. Zone 1 recommendations: DB Squat Clean - Moderately Heavy; Sled Push - Competition Weight+. Zone 2 recommendation: KB Gorilla Row - Moderately Heavy
- #1linh hoạt
  - DB Squat Cleans50 reps
    Switch every 5x
  - Underhand Sled Push75-100 m
    Switch every 12.5m
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - RowErghết thời gian còn lại · RPE 8
    Switch every 60s
    Thay bằng: SkiErg
- #2
  - KB Gorilla Row100 reps
    Switch every 10x
  - Burpee Broad Jumps100-125 m
    Switch every 12.5m
    Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
  - SkiErgRPE 9
    Switch every 30s
Bài kết thúc
Intervals · 6 phút · Tập 2:30 / Nghỉ 30s · 2 vòng
Xoay trạm
Focus: Grip strength and movement control. Setup: Partners from previous block, “I Go, You Go” in Zone 1, SOLO AMRAP in Zone 2. Weight Recommendations: KB Farmer’s Carry - Race Weight+, DB Squat Thrust - Moderately Heavy to Heavy
- #1
  IGYG
  - KB Farmer's Carry
    Switch every 25m
- #2
  Solo Couplet
  - DB Squat thrust10 reps
  - Hand Release Pushups10 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's choice