Khởi động
AMRAP · 5 phút · Tập 5 phút / Nghỉ 0s
Xoay trạm
Perform the workout for 5 minutes. Focus on completing as many rounds as possible
Cat-Cow4 reps
Quadruped Hip Cars4 reps
Low Squat T Spine Rotations8 reps
Extreme Climber Push-ups8 reps
Complete
Complete #212
- 51 phút
- 8
- 4
- Dumbbell
- Row Erg
- Sled
- Treadmill
- Kettlebell
- Sled Rope
Công suất
Intervals · 32 phút · Tập 32 phút / Nghỉ 0s
Phần chínhXoay trạmDivide class into 4 groups. Set a 32-minute countdown. Track rounds completed by athletes. Ensure RPE for run and row erg is 7.5 or more
Zone 1
TIMER
Calorie Row20-30 reps · RPE 7
Zone 2
Couplet - Alternate Until Rowers Finish
Underhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Sled Pull10 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 3
*Until Rowers Finish*
RunRPE 7
Thay bằng: RowErg / SkiErg
Zone 4
Couplet - Alternate Until Rowers Finish
DB Reverse Lunges20 reps
DB Clusters5 reps
Bài kết thúc theo cặp
Tập theo cặp · 9:20 · Tập 1 phút / Nghỉ 10s · 8 vòng
Rep/Interval Scheme: 60s Work/ 10s Rest, 8 Rounds
Individual workout with pushups and KB swings. Half the athletes start with pushups, the other half with KB swings. Each round, athletes switch roles. Objective is to maximise total reps. Encourage athletes to count their reps
Partner Finisher
Alternate roles each transition
- Partner 1Pushups1 phút1 phút
- Partner 2Russian KB Swings
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference