Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
SkiErg45s
Bowler Lunges45s
Blast Off Push-ups45s
Situp to Glute Bridges45s
KB Jefferson Curls45s
Foundational
Foundational #48
- 50 phút
- 8
- 3
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Treadmill
- Sled Rope
- Bench
Phần chính
Intervals · 40 phút · Tập 1 phút / Nghỉ 20s · 30 vòng
Phần chínhXoay trạmRep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (8 mins per zone)
Ghi chú của coach
Class capacity of 30 athletes. 8 minutes per zone. 60 seconds at each station, followed by 20 seconds to switch. Complete 3 rounds per station and 6 rounds per zone. No return to previous zones. Intervals designed for RPE 9 intensity. Maintain proper spacing for sleds; use an 8-10m track if possible
Zone 1
A - Step ups, B - Row Sprint
Sandbag Step Ups
Row Sprint
Zone 2
A - Hercules Burpee, B - DB Snatch
Hercules Burpee
Dual DB Snatch
Zone 3
A - Sled Pull, B - Hollow Body Flutter Kicks
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Hollow Body Flutter Kicks
Zone 4
A - Skierg Sprint, B - KB Rack Carry
Ski Erg Sprint
KB Rack Carry
Zone 5
A - Sprint, B - Low Squat Hold
Treadmill Sprint
Low Squat Hold
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference