Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
- Zone 1Cat-Cow45s45s
- Zone 2Spiderman Pushup45s45s
- Zone 3Bootstrapper45s45s
- Zone 4KB Halo45s45s
- Zone 5Lateral Lunges45s45s
Foundational
Foundational #123
- 50 phút
- 6
- 3
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sled Rope
Phần chính
Intervals · 40 phút · Tập 1:30 / Nghỉ 30s · 20 vòng
Phần chínhXoay trạmGhi chú của coach
Class capacity: 30 athletes. Each zone: 8 minutes. 90 seconds at each station, then switch. 30 seconds to switch stations. 2 rounds at each station, 4 rounds per zone. Athletes do not return to a zone once left. Intervals aim for RPE 7-8. Each zone features a couplet of 2 exercises. Complete as many as possible in 90 seconds
Zone 1
Zone 1A1:30
Bear Crawl45s
Reverse Bear Crawl45s
- Zone 1BRowErg1:30 · RPE 81:30Thay bằng: SkiErg
Zone 2
Zone 2A
DB Z Press8 reps
Pushups8 reps
- Zone 2BRun1:30 · RPE 81:30Thay bằng: RowErg / SkiErg
Zone 3
- Zone 3AKB Rack Carry1:301:30
- Zone 3BSkiErg1:30 · RPE 81:30
Zone 4
- Zone 4ADB 1 Arm Row1:301:30Switch Arms Every 8xThay bằng: Kettlebell 1 Arm Row
- Zone 4BWallballs1:301:30Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 5
- Zone 5AArms Only Sled Pull1:301:30
- Zone 5BSandbag Step Ups1:301:30
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference