Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Divide athletes into 5 stations. Rotate during 20 second transitions
- #1Cat-Cow5 phút
- #2SkiErgRPE 5
- #3Inchworm Pushup
- #4Hamstring walkouts
- #5DB Lunge and Twist
Foundational
Foundational #8B
- 49 phút
- 7
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Treadmill
Phần chính
Intervals · 40 phút · Tập 3 phút / Nghỉ 1 phút · 10 vòng
Phần chínhXoay trạmGhi chú của coach
Class capacity is 30 athletes with 3 per zone. Athletes will visit each zone once. Each effort lasts 3 minutes with a 60-second recovery. This week focuses on skills: Farmer’s Carry, Sled Push, and Lunges. Includes running, erging, and rotating strength elements. Accessory work consists of couplets
#1
Dual KB Rack squat5 reps
KB Farmer's Carry40 m
- #2RunRPE 7Thay bằng: RowErg / SkiErg
- #3Sandbag Reverse Lunge
#4
DB Supinated Bicep Curl5 reps
DB Tricep Kickback5 reps
- #5RowErgRPE 7Thay bằng: SkiErg
#6
DB Tightrope Deadlifts10 reps
5x each side
Alt DB Snatches10 reps
- #7Straight Arm Overhand Sled Pushmax m
- #8SkiErgRPE 7
#9
DB Bent Over Rows10 reps
DB Squat Cleans5 reps
#10
Russian KB Swings10 reps
Knee Tuck Push-ups10 reps
Thả lỏng
Thả lỏng · 4 phút
Coach's choice