Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 15s Rest, 5 Rounds
RowErg45s · RPE 7
Thay bằng: SkiErg
Squat Jack45s
SkiErg45 m · RPE 7
Rotational Push-ups45s
KB Jefferson Curls45s
Foundational
Foundational #110
- 50 phút
- 9
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Suspension Trainer
- Treadmill
- Wallball
Phần chính
Intervals · 40 phút · Tập 1:15 / Nghỉ 25s · 24 vòng
Phần chínhXoay trạmRep/Interval Scheme: 1:15 Work/ 25s Rest, 24 Rounds (3 Circuits)
Each station features one exercise with pre-set equipment if required. If a suspension trainer isn't available for the sled, use rings or a rope instead. Adjust movement-based zone lengths to ensure space accommodates all exercises
- Zone 1KB Halo
Zone 2
Incline 5% if applicable
RunRPE 8
Thay bằng: RowErg / SkiErg
- Zone 3Suspension Trainer Sled Squat Hikes
- Zone 4RowErgRPE 8Thay bằng: SkiErg
- Zone 5SkiErgRPE 8
- Zone 6KB Farmer's Carry
- Zone 7DB Walking Lunges
- Zone 8WallballsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference