Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
- Zone 1RowErg45s · RPE 65 phútThay bằng: SkiErg
- Zone 2DB Goblet Bowler Lunge45s45s
- Zone 3Rotational Push-ups45s45s
- Zone 4Situp to Glute Bridges45s45s
- Zone 5Bootstrapper45s45s
Foundational
Foundational #126
- 50 phút
- 8
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Sled Rope
Interval cường độ cao
Intervals · 40 phút · Tập 40s / Nghỉ 20s · 40 vòng
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Class capacity is 30 athletes. 8 minutes per zone; 40 seconds at each station followed by a 20-second switch. A total of 4x per station and 8 rounds in each zone before moving on. Athletes will not return to previous zones. Intervals are designed for RPE 9+, ensuring maximum effort. Ensure adequate spacing for sleds; use an 8-12m track if possible
Zone 1
- Zone 1ASandbag Squat Clean40s40s
- Zone 1BRow Sprint40s · RPE 940s
Zone 2
- Zone 2AKB Midas Touch40s40s
- Zone 2BArms Only Sled Pull40s40s
Zone 3
- Zone 3ADB Floor Press40s40s
- Zone 3BSki Erg Sprint40s · RPE 940s
Zone 4
- Zone 4ADual KB Rack squat40s40s
- Zone 4BHollow Body Rock40s40s
Zone 5
- Zone 5ADB Hammer Curls40s40s
- Zone 5BBurpee Broad Jumps40s40sThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Thả lỏng
Thả lỏng · 5 phút
Coach's preference