Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Low Plank Hip Rotations45s
A-Skips45s
OH Bowler Lunge45s
Spiderman Pushup45s
90-90 Transitions45s
Foundational
Foundational #49
- 50 phút
- 8
- 3
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sled Rope
Phần chính
Intervals · 40 phút · Tập 1:30 / Nghỉ 30s · 20 vòng
Phần chínhXoay trạmRep/Interval Scheme: 90s Work/ 30s Rest, 20 Rounds (8 mins per zone)
Ghi chú của coach
Athletes will stay at each zone for 8 minutes, performing 90 seconds at a particular station before switching to the other station. They have 30 seconds to switch stations (and zones). They will complete a total of 2x on each station and 4 rounds at a particular zone before moving to the next zone. Athletes will never return to that zone once they leave. 90s/30s intervals are designed to be RPE 7-8.
Zone 1
A - Bent Over Rows Every time you put weights down complete burpees, B - Run
DB Bent Over Rows
Burpees Chest to Floor
Run
Thay bằng: RowErg / SkiErg
Zone 2
A - KB Rack Carry, B - Skierg
KB Rack Carry
SkiErg
Zone 3
A - Sled Pull, B - Row
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
RowErg
Thay bằng: SkiErg
Zone 4
A - Pushups, B - Wallballs
Wide to Narrow Pushups
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 5
A - Sandbag exercises, B - DB Devil Press
Sandbag Step Ups
Sandbag Jump Squat
DB Devil's Press
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference