Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Divide class into 5 groups. Spread across 5 zones. Keep warmup quick and simple
Plank Jack Push-ups45s
Lunge and Twist45s
SkiErg45s
Russian KB Swings45s
90-90 Transitions45s
Complete
Complete #148
- 54 phút
- 9
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Treadmill
- Wallball
Tập theo cặp
Tập theo cặp · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Divide athletes into 2 zones, each with a partner. Zone 1: Partners superset Thrusters, Squats, and Wall Balls; partner 2 runs until completed. Running should be controlled; focus on weights and Wall Balls. Zone 2: Partner on the Rower works efficiently while partner does Burpee Broad Jumps. Every 10m of Rower requires 5 Push-ups before continuing Burpee Broad Jumps. This increases chest and shoulder fatigue. 2-minute rest period before switching zones
Zone 1
Partner Workout
Wallballs20 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Runmax m
Partner 2
Thay bằng: RowErg / SkiErg
DB Rack Squats10 reps
DB Thrusters10 reps
Partner 1 TIMER
Zone 2
Partner Workout
Burpees Chest to Floor5 reps
Every 10m
RowErgmax m
Partner 2
Thay bằng: SkiErg
Burpee Broad Jumps30 m
Partner 1 TIMER
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference