Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Divide athletes into 5 stations. Have athletes rotate every 20 seconds
- #1Cat-Cow5 phút
- #290-90 Transitions
- #3Divebomber Push-ups
- #4Good Mornings
- #5Lunge and Twist
Foundational
Foundational #10B
- 49 phút
- 7
- 3
- Barbell Plate
- Dumbbell
- Kettlebell
- Medball
- Row Erg
- Sandbag
- Ski Erg
- Sled
Phần chính
Intervals · 40 phút · Tập 1:10 / Nghỉ 30s · 24 vòng
Phần chínhXoay trạm10 Minutes per Zone
Ghi chú của coach
Class capacity: 32 athletes with 4 per station, 8 per zone. Athletes stay 10 minutes in each zone, 70s work at stations, 30s switch time. Complete 3 rounds on each station, 8 total rounds in each zone. Never return to a zone after leaving; aim for RPE 8+ during 70s intervals. Week two focus: Sled Push, SB Lunge, Burpees, including erging with strength elements. Zone 1: Station 1A - competition weight, Station 1B - max burpees. Zone 2: Short push at competition weight with core activation through low plank. Zone 3: Max rep DB Hang Cleans and above threshold rowing erg. Zone 4: Explosive KB swings focusing on the posterior chain, linking to ski erg. Recommended Weights: SB Forward Lunge - competition weight; Sled - competition weight; DB Squat Cleans - medium-heavy; KB Swings - competition weight
#1
- ASandbag Zercher Lunge Forward
- BBurpee to Plate
#2
- AUnderhand Sled PushThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- BLow Plank
#3
- ADB Squat Cleans
- BRowErgRPE 8Thay bằng: SkiErg
#4
- ARussian KB Swings
- BSkiErgRPE 8
Thả lỏng
Thả lỏng · 4 phút
Coach's choice