Foundational #15 · Foundational

Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 45s Work, 20s Rest, 5 Rounds (1 Full Circuit)
Complete each station once. Divide class into 5 groups. Designed to loosen up and increase range of motion
- Hindu Push-ups45s
- 90-90 Transitions45s
- KB Halo45s
- Hollow Body Jacks45s
- Bowler Lunge and Bicep Curl45s
Phần chính
Intervals · 40 phút · Tập 1:15 / Nghỉ 25s · 24 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 75s Work/ 25s Rest, 6 Stations, 24 Rounds (4 Complete Circuits)
Divide class into 6 stations. Only one erg/machine is available. Focus on muscular endurance. Encourage heavy lifting and high intensity. Complete 4 full circuits. Each station should be RPE 7-8
- Zone 1Overhand Sled Push1:151:15Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 2RowErg1:151:15Thay bằng: SkiErg
- Zone 3Alt DB Snatches1:151:15
- Zone 4
  Couplet - Repeat for 75 seconds
  - Pushups
  - Mountain Climbers
- Zone 5DB Deadlifts1:151:15Thay bằng: KB Deadlift
- Zone 61:15
  Alternate every 5 reps
  - KB Half Kneeling Woodchop1:15
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's preference