Complete

Complete #191

Thời lượng: 50 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Row Erg
Ski Erg
Sled
Treadmill
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many times through as you can in 5 minutes
- Cat-Cow4 reps
- Quadruped Hip Cars4 reps
- Walkout Pushup4 reps
- Low Squat T Spine Rotations8 reps
- Extreme Climber Push-ups8 reps
Pull and Run
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 12 Rounds
Ghi chú của coach
Divide class into 4 groups; 2:30 Work, 30s Rest; 12 Rounds. Zone 1: Ski hard after lat fatigue to build resilience and engage core strength. Zone 2: Maximise pull distance and increase cycle rate between pulls. Zone 3: Steady yet aggressive run. Zone 4: Intense rowing with short sprints and minimal recoveries; encourage athletes to maintain pace despite fatigue
- Zone 1linh hoạt
  - DB Bent Over Rows15 reps
  - SkiErghết thời gian còn lại
- Zone 2
  Competition Weight
  - Sled Pull
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- Zone 3RunRPE 8Thay bằng: RowErg / SkiErg
- Zone 410s
  Row, Rest, Repeat
  - RowErg150 m
    Thay bằng: SkiErg
  - Nghỉ 10s
Bài kết thúc theo cặp
Tập theo cặp · 5 phút · Tập 5 phút / Nghỉ 0s
"I Go, You Go"
Partner workout: “I Go, You Go”. Working partner performs 5 weighted squats followed by 3 explosive jump squats. Focus on power improvement through contrast training. Non-working partner rests to recharge
- Jump Squats3 reps
- DB Rack Squat5 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference