Khởi động
Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Cat-Cow40s
RowErg40s
Thay bằng: SkiErg
Extreme Climber Push-ups40s
SkiErg40s
Low Squat T Spine Rotations40s
Complete
Complete #12
- 52 phút
- 8
- 3
- Row Erg
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sled Rope
Compromised Intervals
Intervals · 42 phút · Tập 6 phút / Nghỉ 1 phút · 6 vòng
Xoay trạmRep/Interval Scheme: 6min Work/ 1min Rest, 6 Rounds
Ghi chú của coach
Each zone lasts 6 minutes. Athletes split between Station A and B. Spend 3 minutes at A or B before switching. Rest for 1 minute before changing zones. Station B is always a run; order of starting changes each round. Example transitions: Z1A → 1B, Z2A → 2B, Z3A → 3B and vice versa
Zone 16 phút
Station A = Wall ball, Station B = Run
Wallballs3 phút
A
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Run3 phút
B
Thay bằng: RowErg / SkiErg
Zone 26 phút
Station A = Sled Pull @ Competition weight, Station B= Run
Sled Pull3 phút
A
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Run3 phút
B
Thay bằng: RowErg / SkiErg
Zone 36 phút
Station A= Pushups, Station B= Run
Pushups3 phút
A
Run3 phút
B
Thay bằng: RowErg / SkiErg
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference