Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Lunge and Twist45s
90-90 Transitions45s
Rotational Push-ups45s
Iron Cross Kicks45s
SkiErg45s
Complete
Complete #151
- 50 phút
- 9
- 4
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sled Rope
Aerobic Training
Intervals · 27 phút · Tập 2 phút / Nghỉ 15s · 12 vòng
Phần chínhXoay trạmGhi chú của coach
Begin with pure aerobic work. Divide class into 4 groups. Each group works for 2 minutes with a 20-second rotation. Start timing on schedule. Running efforts are more intense than skiing and rowing. Running is aggressive; skiing and rowing are steady. Complete 3 laps around the room in this sequence
- Zone 1Runmax m · RPE 8Incline 3% if applicableThay bằng: RowErg / SkiErg
- Zone 2RowErgmax m · RPE 6Thay bằng: SkiErg
- Zone 3Runmax m · RPE 8Incline 3% if applicableThay bằng: RowErg / SkiErg
Zone 4
RPE 6
SkiErgmax m · RPE 6
Anaerobic Fitness
Intervals · 13 phút · Tập 3 phút / Nghỉ 15s · 4 vòng
Xoay trạmGhi chú của coach
Zone 1: Sled pull with arms only, stationary feet; ensure enough space for other stations. Zone 2: Heavy goblet squats followed by unbroken wall balls; athletes should count repetitions. Zone 3: Max rep challenge with quality form; athletes should keep count to stay engaged. Zone 4: Alternating couplet of 20 lunges and broad jumps; may need to shorten sled pull lengths. Reverse lunges can be combined with broad jumps for a total of 10 repetitions
Zone 1
Weight is approximately 70% of competition weight
Arms Only Sled Pull8 m · 55-72 kg
Zone 2linh hoạt
KB Goblet Squats20 reps
Wallballsmax reps · hết thời gian còn lại
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 3Pushupsmax reps
Zone 4
Couplet
Sandbag Walking Lunges20 reps
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Broad Jumps10 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference