Complete

Complete #133

Thời lượng: 49 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Sandbag
Ski Erg
Sled
Treadmill
Row Erg
Sled Rope

Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Divide class into 5 groups across 5 zones. Keep warm-up quick and simple
- Zone 1Bootstrapper45s5 phút
- Zone 2KB Rack Carry45s45s
- Zone 390-90 Transitions45s45s
- Zone 4Inside-outside Plank Jumps45s45s
- Zone 5Rotational Push-ups45s45s
Engine Builder
Chipper · 28 phút · Tập 28 phút / Nghỉ 0s
Ghi chú của coach
Divide class into 4 groups; send one athlete to each zone. Set timer for 28 minutes on the RowErg. When an athlete finishes 40 or 50 calories, their group rotates zones; ensure communication among groups. Zone 2: Athletes perform 10 heavy DB racked squats, then do Wall Balls until failure; repeat sequence. Zone 3: Only run; maintain a strong, steady pace. Zone 4: Sled pull at competition weight or heavier
- Zone 1Calorie Row40-50 reps · RPE 7
- Zone 2
  - Dual KB Rack squat5 reps
  - KB Farmer's Carry40 m
- Zone 3RunRPE 7Until row finishesThay bằng: RowErg / SkiErg
- Zone 4Sled Pull76-103 kgThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Bài kết thúc
Intervals · 10:40 · Tập 1 phút / Nghỉ 20s · 8 vòng
Xoay trạm
Divide class into 4 groups. Each group trains in 4 zones, 60 seconds per zone. 20 seconds transition between zones. Max effort for full 60 seconds in each zone. 4th zone is complete rest. Total rest between lunges and ski erg: 1:40
- Zone 1SkiErg1 phút · RPE 91 phút
- Zone 2DB Thrusters1 phút1 phút
- Zone 3Sandbag Walking Lunges1 phút1 phútThay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- Zone 41 phút
  - Nghỉ 1 phút
Thả lỏng
Thả lỏng · 5 phút
Coach's preference