Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Divide class into 5 groups. Spread across 5 zones. Keep warmup quick and simple
Plank Jack Push-ups45s
Russian KB Swings45s
90-90 Transitions45s
SkiErg45s
Lunge and Twist45s
Complete
Complete #150
- 50 phút
- 9
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Wallball
Zone Fitness
Intervals · 40 phút · Tập 4:30 / Nghỉ 30s · 8 vòng
Phần chínhXoay trạmGhi chú của coach
Class consists of 4 zones, non-running. Set benchmarks for max distance or reps in each zone. Zone 1: 4.5 minutes of hard rowing effort. Zones 2 and 4: Start with 50m of the first exercise, then continue for the remaining time on the other two tasks. Zone 3: Penalty for stopping, resting, or putting down the ball is 5x DB devil's presses before resuming wallballs
Zone 1
Max distance row in 4.5 minutes at RPE 9
RowErgmax m
Thay bằng: SkiErg
Zone 2
After Sandbag walking lunges, max distance skierg for remaining time
Sandbag Walking Lunges50 m
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
SkiErgmax m
Zone 3
Every time you break Wallballs, 5 DB Devil's Press
DB Devil's Press5 reps
Wallballsmax reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 4
50m Underhand Sled push into KB Farmer's Carry for remaining time
KB Farmer's Carrymax m
Underhand Sled Push50 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference