Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Evenly divide athletes into 5 stations. Have athletes rotate every 20 seconds
- #1Cat-Cow5 phút
- #2SkiErgRPE 5
- #3Walkout Pushup
- #4DB Romanian Deadlifts
- #5DB Lunge and Twist
Foundational
Foundational #7
- 49 phút
- 6
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sled Rope
Phần chính
Intervals · 40 phút · Tập 1:20 / Nghỉ 40s · 20 vòng
Phần chínhXoay trạmGhi chú của coach
First deload week to aid recovery while progressing fitness. Work to rest ratio shifts to 2:1; maintain effort intensity. Class capacity is 30 with 3 athletes per station. 40 seconds recovery between 80-second efforts, completing 2 circuits. Mix of single exercises and couplets; weight moved counts towards work. Adjust sled pull lane length as needed. Weight recommendations: Sled - Competition weight; DB Thrusters - Medium/Moderate; KB Swings - Heavy (Competition Weight +); Wall Balls - Competition Weight
- #1RunRPE 7Thay bằng: RowErg / SkiErg
#2
Sled Pull10 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Overhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- #3RunRPE 7Thay bằng: RowErg / SkiErg
- #4Burpee Broad JumpsThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
#5
Divebomber Push-ups5 reps
KB Pirate Ship Swing20 reps
- #6RowErgRPE 7Thay bằng: SkiErg
#7
DB Thrusters5 reps
DB Reverse Lunges10 reps
- #8SkiErgRPE 7
- #9Low Plank
- #10WallballsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng
Thả lỏng · 4 phút
Coach's choice