Complete #7 · Complete

Khởi động
Intervals · 4 phút · Tập 35s / Nghỉ 5s · 6 vòng
Xoay trạm
Warmup should be quick and simple. All athletes can perform the same movements simultaneously
- #1Bootstrapper4:30
- #2Reverse Lunge + Knee Hug
- #390-90 Transitions
- #4Inside-outside Plank Jumps
- #5Extreme Climber Push-ups
- #6Seal Jack
Compromised Output
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Phần chínhXoay trạm
Ghi chú của coach
Improve running and ski rowing under fatigue; enhance sled power and wall ball technique. Work duration is 2:45, with 30s rest; promotes quick recoveries and tests race fitness. Zone 1: Load sled with competition weight for athletes to attack. Zone 2: Run at race effort. Zone 3: Couple athletes' shoulders; wall balls follow burpees. Zone 4: Higher intensity than run; aim for a quick finish and maximise recovery. Athletes complete 3 full cycles
- #1Underhand Sled PushThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- #2RunRPE 8Thay bằng: RowErg / SkiErg
- #3
  - Wallballs20 reps
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
  - Burpees Chest to Floor5 reps
- #4linh hoạt
  - RowErg350-400 m · RPE 9
    Thay bằng: SkiErg
  - Nghỉ hết thời gian còn lại
AMRAP Finisher
AMRAP · 4 phút
Build grip strength and resilience. All athletes perform simultaneously with one KB each. Encourage maximum reps with minimal rest. Weight: Moderately Heavy to Heavy, Open or Pro Weights
- AMRAP
  Try Not to Put the KB Down!
  - Russian KB Swings15 reps
  - KB High Pull15 reps
Thả lỏng
Thả lỏng · 4 phút
Coach's choice