Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 15s Rest, 5 Rounds
SkiErg45s
DB Goblet Bowler Lunge45s
Divebomber Push-ups45s
Glute Bridge Reachover45s
KB Jefferson Curls45s
Foundational
Foundational #102
- 50 phút
- 8
- 3
- Barbell Plate
- Bench
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Suspension Trainer
- Treadmill
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 is 30 athletes. Athletes stay at each zone for 8 minutes, performing 60 seconds at each station. 20 seconds allowed to switch stations and zones. Total of 3 rounds at each station and 6 rounds in a zone before moving on. Athletes do not return to a previous zone. 60s/20s intervals aim for RPE 8+. Zones with two movements are a couplet to be completed in 60 seconds. Ensure adequate spacing for sleds, using an 8-10m track if available
- Zone 1ARow Sprint1 phút1 phút
- Zone 1BPistol Squat To Bench (Up on 1)1 phút1 phút
- Zone 2ARun1 phút1 phútThay bằng: RowErg / SkiErg
- Zone 2BSandbag Step Ups1 phút1 phút
Zone 3A
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Suspension Trainer Backward Sled Drag
- Zone 3BBurpee to Plate1 phút1 phút
- Zone 4ASkiErg1 phút1 phút
Zone 4B
DB OH Strict Press
DB Reverse Fly
- Zone 5ADB Walking Lunges1 phút1 phút
- Zone 5BLow Plank1 phút1 phút
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference