Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
Sumo Squats8 reps
Plank Jack Push-ups8 reps
OH Bowler Lunge8 reps
Extreme Mountain Climbers10 reps
Complete
Circuit 8 · Complete #4
- 49 phút
- 6
- 3
- Kettlebell
- Row Erg
- Sled
- Treadmill
- Ski Erg
Phần chính
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Phần chínhXoay trạmGhi chú của coach
Divide class into 4 zones: 4 mins work, 60s transition, 2 circuits. Zones 1 and 3: “I Go, You Go” format, focus on high intensity. Zone 2: steady effort run, tempo to threshold pace. Require double treadmills compared to ski ergs and row ergs; substitutes allowed. For substitutes, adjust intervals to 30s sprints as needed. Both erg zones: partner rests while the other works
- Zone 1Run4 phút · RPE 74 phútThay bằng: RowErg / SkiErg
Zone 2
- Partner 1Knee Tuck Push-ups10-15 reps
- Partner 2Russian KB Swingshết thời gian còn lạilinh hoạt
Zone 3
I Go, You Go Ski
- Partner 1RowErg150-200 m · RPE 9Thay bằng: SkiErg
Partner 2
- Nghỉ
Zone 4
- Partner 1Underhand Sled Push20 mThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Partner 2KB Farmer's Carryhết thời gian còn lạilinh hoạt
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference