Complete

Complete #119

Thời lượng: 49 phút
RPE mục tiêu: 6
Số block: 4

Dụng cụ

Box
Dumbbell
Kettlebell
Row Erg
Ski Erg
Sled
Treadmill
Sled Rope

Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Divide athletes into 5 groups. Utilise 5 zones for class. Keep warmup quick and simple
- Zone 1Low Squat T Spine Rotations45s5 phút
- Zone 2KB Jefferson Curls45s45s
- Zone 390-90 Transitions45s45s
- Zone 4Extreme Climber Push-ups45s45s
- Zone 5SkiErg45s · RPE 645s
TO3M
Mỗi 3 phút (TO3M) (mỗi 3 phút) · 36 phút · Tập 3 phút / Nghỉ 0s · 12 vòng
Phần chínhXoay trạm
Ghi chú của coach
6 zones with a maximum of 4 athletes each. Set clock for 3 min each round, total of 12 rounds. Focus on completing work quickly while maximising rest. Transition to next zone during rest, no dedicated transition time. Recovery is earned, two skill levels available for scaling. Urgency in transitions is essential. Next zone clock starts immediately for efficient transitions. Each zone features a single exercise, except Zone 6 with two lifts
- Zone 1Run500-600 m · RPE 8Thay bằng: RowErg / SkiErg
- Zone 2SkiErg500-600 m · RPE 8
- Zone 3Sled Pull30-40 mCompetition WeightThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- Zone 4Run500-600 m · RPE 8Thay bằng: RowErg / SkiErg
- Zone 5RowErg500-600 m · RPE 8Thay bằng: SkiErg
- Zone 6
  - DB Split Squats40 reps
  - DB Thrusters10 reps
Bài kết thúc
Mỗi phút (TOTM) (đầu mỗi phút) · 3 phút · Tập 1 phút / Nghỉ 0s · 3 vòng
Xoay trạm
Rep/Interval Scheme: 60s Work/ 0s Rest (3 Rounds)
Set clock for 60s/0s; complete 3 rounds sequentially. Athletes count reps in rounds 1 and 3, aiming for maximum effort
- Round 11 phút
  Count your reps, get as many as you can
  - Frogger Pushup1 phút
- Round 2Hollow Body Hold1 phút1 phút
- Round 31 phút
  Count your reps, get as many as you can
  - Frogger Pushup1 phút
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference