Complete

Complete #13

Thời lượng: 48 phút
RPE mục tiêu: 6
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Sandbag
Ski Erg
Sled
Treadmill
Wallball

Có trong

Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
- #1KB Halo5 phút
- #2Hamstring Bridge
- #3Nordic quad extension
- #490-90 Transitions
- #5Divebomber Push-ups
Race Intensity without the Damage
Intervals · 36 phút · Tập 1:30 / Nghỉ 45s · 16 vòng
Phần chínhXoay trạm
Ghi chú của coach
Final chance to experience Hyrox intensity and stations with minimal strain. Shorter work periods (1:30) with longer rest (45s), 16 rounds. Athletes complete 2 full circuits, each zone once before progressing. Reduced volume and longer recovery help maintain intensity without soreness. Weight recommendations: Sandbag Reverse Lunge, Sled Push, and Wall Balls at competition weight
- #1RunRPE 8Thay bằng: RowErg / SkiErg
- #2Overhand Sled PushThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- #3SkiErgRPE 8
- #4Burpee Broad JumpsThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
- #5RunRPE 8Thay bằng: RowErg / SkiErg
- #6Sandbag Reverse Lunge
- #7RowErgRPE 8Thay bằng: SkiErg
- #8WallballsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Core Finisher
Intervals · 3 phút · Tập 35s / Nghỉ 10s · 4 vòng
Xoay trạm
Focus on core and shoulder stability, plus mental resilience. Work for 35 seconds, rest for 10 seconds, repeat for 4 rounds. Ensure athletes maintain tall posture with a braced core during the Z Press. Use moderate weights for DB Z Press
- #1DB Z Press
- #2Hollow Body Flutter Kicks
Thả lỏng
Thả lỏng · 4 phút
Coach's choice