Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
- #1Cat-Cow5 phút
- #2Spiderman Pushup
- #3Bootstrapper
- #4KB Halo
- #5Lateral Lunges
Foundational
Foundational #6B
- 49 phút
- 6
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Treadmill
Phần chính
Intervals · 40 phút · Tập 1:30 / Nghỉ 30s · 20 vòng
Phần chínhXoay trạmGhi chú của coach
Class capacity is 30 athletes. Each zone has two stations (A and B). Athletes spend 8 minutes per zone, with 90 seconds at each station and 30 seconds to switch. Complete 2 rounds on each station and 4 rounds per zone. Athletes do not return to a zone once they leave. Intervals are designed for an RPE of 7-8. Work is for the full 90 seconds each round; each zone is a couplet of two exercises. This sequence emphasises skills: Farmer’s Carry, Sled Push, Lunges, plus running and erging. Includes rotating skills, strength elements, and accessory work
#1
- AAlt DB Snatches
- BRowErgRPE 8Thay bằng: SkiErg
#2
- AOverhand Sled PushThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- BRunRPE 8Thay bằng: RowErg / SkiErg
#3
- AKB Farmer's Carry
- BSkiErgRPE 8
#4
A
Pushup Power up10 reps
Jump Squats10 reps
B
Situps10 reps
Hollow Body Leg Raise10 reps
#5
- ADB Mixed Loaded Reverse Lunge (Low)Alternate arms every 10x
B
Speed Skaters20 reps
Good Mornings5 reps
Thả lỏng
Thả lỏng · 4 phút
Coach's preference