Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 5 minutes
Cat-Cow4 reps
Bird Dog8 reps
Walkout Pushup4 reps
Low Squat T Spine Rotations8 reps
Extreme Climber Push-ups8 reps
Complete
Complete #217
- 49 phút
- 7
- 4
- Dumbbell
- Row Erg
- Sled
- Treadmill
- Sled Rope
Race Efforts
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Phần chínhXoay trạmRep/Interval Scheme: 2:30 Work/ 30s Rest, 12 Rounds
Divide class into 4 zones lasting 2:30 each. Include a 30-second transition between zones. 12 total rounds, with athletes completing 3 circuits. Sled Push weight should exceed competition standards
- Zone 1RowErg2:30 · RPE 72:30Thay bằng: SkiErg
Zone 2
Underhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Arms Only Sled Pull10 m
- Zone 3Run2:30 · RPE 62:30Thay bằng: RowErg / SkiErg
- Zone 4DB Front Rack Split Squats2:302:30Switch legs every 5 reps
Ascending AMRAP Couplet Finisher
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
3-minute individual finisher. Track total reps achieved. Rep counts increase by 2x, then 3x, then 4x
DB Weighted Burpee2 reps
DB Thrusters2 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference