Foundational #134 · Foundational

Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
- Zone 1Extreme Mountain Climbers with Pushups45s5 phút
- Zone 2KB Jefferson Curls45s45s
- Zone 3DB Deadlift to Row45s45sThay bằng: KB Deadlift to Row
- Zone 4RowErg45s · RPE 645sThay bằng: SkiErg
- Zone 5Alternating Jackknife Situp45s45s
Phần chính
Intervals · 40 phút · Tập 1:30 / Nghỉ 30s · 20 vòng
Phần chínhXoay trạm
Class capacity is 30 athletes with 3 at each station. Pre-set stations for a flowing workout loop
- Zone 110s
  - DB Hammer Curls6 reps
  - Nghỉ 10s
- Zone 2Run1:30 · RPE 81:30Thay bằng: RowErg / SkiErg
- Zone 315s
  - Broad Jumps3 reps
  - Nghỉ 15s
- Zone 4RowErg1:30 · RPE 81:30Thay bằng: SkiErg
- Zone 5DB Walking Lunges1:301:30
- Zone 6SkiErg1:30 · RPE 81:30
- Zone 7High Plank Alternating Knee Tucks1:301:30
- Zone 8DB 1 Arm Push Press1:301:30Switch arms every 6xThay bằng: KB 1 arm Push Press
- Zone 9Hollow Body Rock1:301:30
- Zone 10KB Single Leg Deadlift (2 Handed)Switch legs every 6x
Thả lỏng
Thả lỏng · 5 phút
Coach's preference