Complete #122 · Complete

Khởi động
AMRAP · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Divide the class into 5 groups across 5 zones. Keep the warm-up quick and simple
- Zone 1Low Squat T Spine Rotations45s5 phút
- Zone 2KB Rack Stationary March45s45s
- Zone 390-90 Transitions45s45s
- Zone 4Extreme Climber Push-ups45s45s
- Zone 5RowErg45s · RPE 645sThay bằng: SkiErg
Long Intervals
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Phần chínhXoay trạm
Ghi chú của coach
Set clock for 4min/1min; 8 rounds. Divide class into 4 zones, each athlete will complete every zone twice. Zone 1: Maximum effort sprints with recovery; athletes can do 100m sprints with 15-20sec rests if no partners are available. Zone 2: Alternate lunges and burpee broad jumps; set distances at 10m for lunges and 5m for broad jumps. Zone 3: Steady, controlled Ski; only steady effort in the workout. Zone 4: Main strength work with heavy weights for deadlifts and presses
- Zone 1
  Zone 1 - I Go, You Go
  - Partner 1Row Sprint100-125 m · RPE 9
  - Partner 2
    Until Partner 1 completes row
    Nghỉ
- Zone 2
  Couplet
  - Sandbag Walking Lunges20 m
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
  - Burpee Broad Jumps10 m
    Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
- Zone 3SkiErg4 phút · RPE 64 phút
- Zone 4
  Couplet
  - DB Hang Clean10 reps
  - DB Floor Press10 reps
Ascending Base Strength Finisher
AMRAP · 2 phút · Tập 2 phút / Nghỉ 0s
Set clock for 2 minutes. Athletes complete maximum rounds. Treat as a sprint effort. Rep counts increase by 2 each round (e.g., 4, 6, 8)
- Jumping Switch Lunge4 reps
  Add 2 reps each round
- Pushups4 reps
  Add 2 reps each round
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference