Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
RowErg45s
Thay bằng: SkiErg
Wallball Faux Slams45s
Rotational Push-ups45s
Situp to Glute Bridges45s
Bootstrapper45s
Foundational
Foundational #91
- 50 phút
- 8
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Wallball
- Sled Rope
Interval cường độ cao
Intervals · 40 phút · Tập 40s / Nghỉ 20s · 40 vòng
Phần chínhXoay trạmRep/Interval Scheme: 40s Work/ 20s Rest, 40 Rounds
Ghi chú của coach
Class capacity is 30 athletes. Athletes stay at each zone for 8 minutes, with 40 seconds at a station followed by a 20-second switch. Each athlete performs 4 rounds at each station before moving on. Once athletes leave a zone, they do not return. Intervals are designed for RPE 9+, ensuring maximum effort. Provide adequate spacing for sleds, using an 8-10m track if possible
Zone 11:20
A - Hot Feet Sprawl, B - Row Sprint
Hot Feet Sprawls40s
Row Sprint40s
Zone 21:20
A - Plank, B - Sled Pull
Crucifix Plank40s
Arms Only Sled Pull40s
Zone 31:20
A - Pushups, B - Skierg Sprint
Narrow pushup40s
Ski Erg Sprint40s
Zone 41:20
A - Swings, B - Plank jacks
KB Gunslinger Swing40s
Alt Plank Jacks40s
Zone 51:20
A - Clusters, B - Hollow Body Flutter Kicks
DB Clusters40s
Hollow Body Flutter Kicks40s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference