Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
- #190-90 Transitions5 phút
- #2KB Jefferson Curls
- #3OH Bowler Lunge
- #4Extreme Climber Push-ups
- #5Situp to Glute Bridges
Complete
Complete #10
- 51 phút
- 8
- 4
- Kettlebell
- Ski Erg
- Sled
- Treadmill
- Sled Rope
Compromised Skills
Intervals · 39 phút · Tập 3 phút / Nghỉ 15s · 12 vòng
Phần chínhXoay trạmGhi chú của coach
Divide athletes into 4 zones of 3 minutes, with 15 seconds for transition. Constant output for almost 39 minutes. Focus on quality run and ski pace at race intensity. Encourage urgent transitions to achieve personal bests. Promote efficient movement, maintaining quality cycle rate on sled pulls, push-ups and burpees. Advise a step-up technique for burpees to lower heart rate
- #1RunRPE 7Thay bằng: RowErg / SkiErg
#2
Burpees Chest to Floor5 reps
Pushups5 reps
- #3SkiErgRPE 7
- #4Sled PullThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Bài kết thúc
AMRAP · 2 phút
Athletes spread across the gym floor. All athletes to grab their competition weight kettlebell (KB). Level 1: Open Weight; Level 2: Pro Weight. Objective: Maximise reps without setting the weight down
KB Goblet Squatsmax reps
Level 1: Open Weight (16kg/24kg), Level 2: Pro Weight (24kg/32kg)
Thả lỏng
Thả lỏng · 5 phút
Coach's choice