Complete

Complete #4

Thời lượng: 47 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Box
Dumbbell
Kettlebell
Sandbag
Ski Erg
Sled
Treadmill
Sled Rope

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. Warm-up should be quick and simple
- #190-90 Transitions45s5 phút
- #2KB Jefferson Curls45s45s
- #3Hamstring Bridge45s45s
- #4Bowler Lunges45s45s
- #5Extreme Climber Push-ups45s45s
Race Fitness and Skills
Intervals · 34 phút · Tập 15 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Ghi chú của coach
Set clock for 15 minutes work, 2 minutes rest/transition, 2 rounds. Divide class into 2 groups, each group in a zone. Zone 2 requires partners; ensure all athletes are aware of their partners. Zone 1 involves a controlled run after a set of lunges. Zone 2 focuses on steady output: sled pull, thrusters, and ski effort. Athletes should be composed during the ski effort, hitting sled pull and thrusters hard. Sled pull must be at competition weight
- Zone 12 phút
  Compromised Running
  - Sandbag Reverse Lunge20 reps
  - Run2 phút · RPE 7
    Thay bằng: RowErg / SkiErg
- Zone 2
  Partner Workout
  - Partner 1Sled Pull25 mThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
  - Partner 2linh hoạt
    DB Thrusters12 reps
    SkiErghết thời gian còn lại · RPE 6
Ascending Finisher
AMRAP · 4 phút
Set clock for 4 minutes. Split Squats: 8 reps throughout. Devil's Press: Start at 2 reps, increase by 1 each round. Track rounds completed by athletes. Use medium weights based on devil's press capability
- DB Devil's Press2 reps
  Add 1 rep every round
- DB Split Squats16 reps
  8 reps per leg
Thả lỏng
Thả lỏng · 4 phút
Coach's preference