Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
SkiErg45s
Bowler Lunges45s
Rotational Push-ups45s
Situp to Glute Bridges45s
Bootstrapper45s
Foundational
Foundational #64
- 50 phút
- 8
- 3
- Box
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Treadmill
- Sled Rope
- Dumbbell
Phần chính
Intervals · 40 phút · Tập 1 phút / Nghỉ 20s · 30 vòng
Phần chínhXoay trạmRep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (8 mins per zone)
Ghi chú của coach
Athletes will stay at each zone for 8 minutes. Each station consists of 60 seconds of activity followed by a 20-second transition. Athletes will perform a total of 3 rounds at each station. 6 rounds will be completed at each zone before moving to the next. Athletes do not return to a zone once they leave. 60s/20s intervals should be maintained at RPE 9 for maximum effort. Ensure sufficient spacing for sleds, using an 8-10m track if possible
Zone 11s
A - Step ups, B - Rower Sprint
Sandbag Step Ups
60s One leg
Row Sprint
Zone 21s
A - Hollow body rock, B - KB high pull to OH press
Hollow Body Rockhết thời gian còn lại
KB High Pull to OH Press
Zone 31s
A - Sled pull, B - High plank alt knee tuck
Arms Only Sled Pull
High Plank Alternating Knee Tucks
Zone 41s
A - Skierg Sprint, B - Vertical Toe Touch
Ski Erg Sprint
Vertical Toe Touches
Zone 51s
A - Treadmill Sprint, B - Jumping switch lunge
Treadmill Sprint
Jumping Switch Lunge
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference