Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
Lateral Lunges6 reps
Pushup to Alt. Toe Touch8 reps
Low Squat T Spine Rotations8 reps
Foundational
Circuit 8 · Foundational #5
- 49 phút
- 8
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Treadmill
Phần chính
Intervals · 40 phút · Tập 1:15 / Nghỉ 25s · 24 vòng
Phần chínhXoay trạmEach zone features 75 seconds of continuous work. Zones should be arranged in a circuit around the room. Pre-set equipment as required. Class capacity: 16 people (2 per station), 24 (3 per station), 32 (4 per station)
- Zone 1KB Gorilla Row1:151:15
Zone 21:15
Incline 2% if Applicable
Run1:15 · RPE 8
Thay bằng: RowErg / SkiErg
- Zone 3Sandbag Clean to Shoulder1:151:15
- Zone 4SkiErg1:15 · RPE 81:15
- Zone 5Alt DB Snatches1:151:15
- Zone 6RowErg1:15 · RPE 81:15Thay bằng: SkiErg
- Zone 7KB Goblet Squats1:151:15
- Zone 8Low Plank1:151:15
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference