Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Divide athletes into 5 zones. Purpose is to mobilise their bodies
- #1Cat-Cow5 phút
- #2OH Bowler Lunge
- #3SkiErgRPE 6
- #4Iron Cross Kicks
- #5Divebomber Push-ups
Foundational
Foundational #11A
- 50 phút
- 7
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sled Rope
Phần chính
Intervals · 40 phút · Tập 1:25 / Nghỉ 35s · 20 vòng
Phần chínhXoay trạmGhi chú của coach
Divide class into 10 zones with 3 athletes each for 30 participants or 4 for 40. Each zone operates for 85 seconds, completing 2 circuits around the room. Pre-set equipment as necessary. Workouts include variations of Sled Pull, Farmer’s Carry, and Wall Balls. Emphasise intensity work to improve fitness this week. Focus on skill work with sleds, farmer’s carries, wall balls, and machine fitness. Ensure space for Farmer’s Carry to avoid interference with other stations. Weight recommendations: Sled - Heavy, DB Discus - Medium, DB Arnold Press - Medium, KB Farmer’s Carry - Competition Weight, Wall Ball - Competition Weight
- #1RowErgRPE 8Thay bằng: SkiErg
- #2Sled PullThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- #3RunRPE 8Thay bằng: RowErg / SkiErg
- #4KB Farmer's Carry
#5
Sandbag Good Morning
Speed Skaters16 reps
- #6SkiErgRPE 8
#710s
DB Arnold Press8 reps
- Nghỉ 10s
- #8DB DiscusSwitch sides every 8x
#9
Shoulder tap Pushup8 reps
Pushups8 reps
- #10WallballsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng
Thả lỏng · 5 phút
Coach's choice