Complete

Complete #102

Thời lượng: 74 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Sandbag
Ski Erg
Sled
Treadmill
Wallball

Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 15s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Keep warmup quick and simple
- Cat-Cow45s
- Lateral Lunges45s
- Hollow Body Jacks45s
- Knee Tuck Push-ups45s
- 90-90 Transitions45s
Strength and Endurance
Intervals · 36 phút · Tập 36 phút / Nghỉ 0s
Phần chínhXoay trạm
Ghi chú của coach
Divide class into groups of 4; each athlete goes to a different zone. Set timer for 36 minutes; athlete in Zone 1 signals rotations. Zone 1: Sled push (8m out and back), followed by 16 heavy squats, then another sled push. Zones 2 and 4: Tempo run at RPE 7. Zone 3: Start with 10 DB devil’s press using medium weight
- Zone 1
  HEAVY LEGS (Timer)
  - Underhand Sled Push
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - DB Rack Squat
  - Underhand Sled Push
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 2
  RPE 7
  - Run
    Thay bằng: RowErg / SkiErg
- Zone 3
  - DB Devil's Press
  - RowErg
    RPE 7
    Thay bằng: SkiErg
- Zone 4
  RPE 7
  - Run
    Thay bằng: RowErg / SkiErg
Phần cường độ
Intervals · 28 phút · Tập 6 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 6 min Work/ 1 min Rest, 4 Rounds
Ghi chú của coach
Divide class into 4 zones. Workout duration: 6 minutes, recovery: 1 minute, repeat for 4 rounds. Zone 1: Max wall balls; focus on transitions and urgency; goblet squats target quads and shoulders. Zone 2: Partner workout; teams race for the most metres. Zone 3: Max burpees followed by 20m lunges after every 10 burpees. Zone 4: Series of sprint efforts with short rests, ending after 4th recovery
- Zone 1
  Every 20 reps, do 5 goblet squats, then back to wall balls
  - Wallballs
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
  - KB Goblet Squats
    Every 20 reps
- Zone 220s
  Ski Erg Relay - "I Go, You Go"
  - Ski Erg Sprint20s
    Partner 1
  - Nghỉ (Partner 2)
- Zone 3
  Every 10 reps, complete 20m walking lunges, then back to burpees
  - Burpees Chest to Floor
  - Sandbag Walking Lunges
    Every 10 reps
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- Zone 41:30
  Complete 4 Full Rounds
  - Run1 phút
    RPE 9
    Thay bằng: RowErg / SkiErg
  - Nghỉ 30s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference