Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
RowErg45s
Thay bằng: SkiErg
Bowler Lunges45s
Rotational Push-ups45s
Situp to Glute Bridges45s
Bootstrapper45s
Foundational
Foundational #69
- 50 phút
- 8
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
Phần chính
Intervals · 40 phút · Tập 40s / Nghỉ 20s · 40 vòng
Phần chínhXoay trạmRep/Interval Scheme: 40s Work/ 20s Rest, 40 Rounds
Ghi chú của coach
Class capacity is 30 athletes. Athletes will spend 8 minutes per zone. Each station involves 40 seconds of work followed by a 20-second switch. Athletes will perform 4 sets at each station. 8 rounds are completed in each zone before moving to the next. Athletes will not return to a zone once they leave. Intervals are designed for an RPE of 9+. Ensure adequate spacing for sleds, using an 8-10m track if space permits
Zone 11s
A - Reverse Lunges, B - Row
Sandbag Reverse Lunge
Row Sprint
Zone 21s
A - Plank, B - Sled Push
Lalanne Plankhết thời gian còn lại
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 31s
A - Pushups, B - Skierg
Pushups
Ski Erg Sprint
Zone 41s
A - Hang Clean, B - Hollow Body Flutter Kicks
DB Hang Clean
Hollow Body Flutter Kicks
Zone 51s
A - KB Swings, B - Extreme Mountain Climbers
Russian KB Swings
Extreme Mountain Climbers
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference