Khởi động
AMRAP · 5 phút · Tập 40s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 40s Work/ 20s Rest, 5 Rounds
Set up 5 zones and have your athletes move in a circle
Bootstrapper40s
KB Halo40s
Breakdancer40s
SkiErg40s
Speed Skaters40s
Foundational
Foundational #90
- 51 phút
- 7
- 3
- Bench
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Treadmill
Phần chính
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Phần chínhXoay trạmRep/Interval Scheme: 1:45s Work/ 30s Rest, 18 Rounds (Each zone = 13:30)
Ghi chú của coach
Class capacity: 36 (6 per station, 12 per zone). Athletes stay at each zone for 13 minutes. Perform 1:45 at each station before switching, with 30 seconds to switch. Complete each station 3 times before moving to the next zone. No return to previous zones after leaving. Zone transition also takes 30 seconds. Last zone duration: 13 minutes. Sequence example: 1A, 1B, 1A, 1B, 1A, 1B; 2A, 2B, 2A, 2B, 2A, 2B; 3A, 3B, 3A, 3B, 3A, 3B
Zone 11:45
A - Couplet, B - Row
Alt Bench Stepover
Jump Squats
RowErg45s
Thay bằng: SkiErg
- Nghỉ 15s
RowErg45s
Thay bằng: SkiErg
Zone 21:45
A - Lunge and Pushup, B - Ski
DB Reverse Lunges
Pushups
SkiErg45s
- Nghỉ 15s
SkiErg45s
Zone 3
A - High pull and Powerups, B - Run
KB Deadlifts to High Pull
Power up
Run
Thay bằng: RowErg / SkiErg
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference