Complete

Complete #61

Thời lượng: 74 phút
RPE mục tiêu: 9
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Sandbag
Ski Erg
Sled
Treadmill
Wallball

Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups across 5 zones. Keep warm-up quick and simple
- Cat-Cow45s
- Cross Body Climbers45s
- Situp to Glute Bridges45s
- Walkout Pushup45s
- 90-90 Transitions45s
Cluster Sets
Intervals · 24 phút · Tập 5 phút / Nghỉ 1 phút · 4 vòng
Xoay trạm
Rep/Interval Scheme: 5 min Work/ 1 min Rest, 4 Rounds
Ghi chú của coach
Divide the class into 4 zones. Each zone lasts 5 minutes with a 1-minute transition. Each zone consists of a cluster set, repeating the same exercise 5 to 6 times. Allow a 10-second rest between sets. Initially, this may feel easy, but it will become challenging as reps accumulate. Select a heavy weight for all weighted exercises
- Zone 11s
  Complete reps, rest and repeat
  - DB Deadlifts
    Thay bằng: KB Deadlift
  - Nghỉ 10s
- Zone 21s
  Complete reps, rest and repeat
  - Pushups
- Zone 31s
  Complete reps, rest and repeat
  - DB Rack Squats
  - Nghỉ 10s
- Zone 41s
  Complete reps, rest and repeat
  - KB Bent Over Row
  - Nghỉ 10s
Race Prep
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Phần chính
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 8 Rounds
Ghi chú của coach
Divide athletes evenly into 4 zones. Set timer for 4 minutes work and 1 minute rest; complete 8 rounds. Each zone contains 2 tasks. The first task is either 500m or 50m of Sandbag Lunges in Zone 4. The second task focuses on max distance or max reps for the remainder of the time. The goal is to increase intensity beyond race pace. This workout is designed to prepare athletes for a more challenging race experience. 60 seconds of rest allows recovery for another intense effort
- Zone 11s
  - SkiErg
  - Underhand Sled Push
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 21s
  - Run
    Thay bằng: RowErg / SkiErg
  - Burpee Broad Jumps
    Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
- Zone 31s
  - RowErg
    Thay bằng: SkiErg
  - KB Farmer's Carry
- Zone 41s
  - Sandbag Walking Lunges
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
  - Wallballs
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference