Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Divide athletes into 5 stations. Have athletes rotate every 20 seconds
- #1Cat-Cow5 phút
- #2SkiErgRPE 5
- #3Inchworm Pushup
- #4Hamstring walkouts
- #5DB Lunge and Twist
Foundational
Foundational #3B
- 49 phút
- 7
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Treadmill
Phần chính
Intervals · 40 phút · Tập 1:30 / Nghỉ 30s · 20 vòng
Phần chínhXoay trạmGhi chú của coach
Class capacity is 30 athletes with 3 per station. Athletes stay 8 minutes per zone, switching stations every 90 seconds. 30 seconds are allowed for switching stations and zones. They complete 2 rounds at each station for a total of 4 rounds per zone. Athletes do not return to a zone once they leave. Intervals are set at RPE 9; intensity is key
#1
- ADB Rack Squat
- BRunRPE 8Thay bằng: RowErg / SkiErg
#2
- ADB Push Press
- BRowErgRPE 8Thay bằng: SkiErg
#3
- AAlt KB Swings
- BSkiErgRPE 8
#4
A
Double Crunches5 reps
Hollow Body Jacks10 reps
- BUnderhand Sled PushGo HEAVY!Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
#5
- ADB 1 Arm RowAlternate every 5xThay bằng: Kettlebell 1 Arm Row
- BDB Overhead Walking Lunge
Thả lỏng
Thả lỏng · 4 phút
Coach's preference