AMRAP · 0:05 · Tập 5s / Nghỉ 0s
Perform the workout for 5 minutes. Complete as many rounds as possible
Cat-Cow4 reps
Quadruped Hip Cars8 reps
4x each side
Divebomber Push-ups4 reps
Low Squat T Spine Rotations8 reps
Hollow Body Jacks12 reps
Intervals · 36 phút · Tập 16 phút / Nghỉ 2 phút · 2 vòng
Divide class into 2 zones, pairing everyone. Set clock for 16 minutes, with 2 minutes to transition between zones. Complete 2 rounds, one in each zone. In Zone 1, run near threshold while the partner performs squats and burpees for recovery. In Zone 2, complete wall balls quickly and row steadily for recovery
Zone 1
Compromised Running
Partner 1
TIMER
Run600-800 m · RPE 7
Thay bằng: RowErg / SkiErg
Partner 2linh hoạt
Until Partner Finishes
KB Goblet Squats20 reps
Burpees Chest to Floor10 reps
Zone 2
Compromised Rowing
Partner 1
Until Partner finishes
RowErgRPE 6
Thay bằng: SkiErg
Partner 2
TIMER
Wallballs40-50 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Tabata · 4 phút · Tập 20s / Nghỉ 10s · 8 vòng
Individual finisher, tabata style. Go all out in each round. Odd rounds: 1, 3, 5, 7. Even rounds: 2, 4, 6, 8
Thả lỏng · 5 phút
Coach's Preference