Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
Lateral Lunges6 reps
Blast Off Push-ups8 reps
Lunge and Twist8 reps
Spiderman Climber12 reps
Engine
Circuit 8 · Engine #5
- 49 phút
- 8
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Treadmill
- Wallball
Phần chính
Intervals · 40 phút · Tập 3:45 / Nghỉ 1:15 · 8 vòng
Phần chínhXoay trạmZones should be arranged in a circuit. Pre-set equipment as needed. Substitute missing machines with a bike or other equipment. Class capacity: 16 (2 per station), 24 (3 per station), 32 (4 per station)
- Zone 1DB Walking Lunges3:453:45
- Zone 2Run3:45 · RPE 73:45Thay bằng: RowErg / SkiErg
Zone 31:15
Every Time You Put Bell Down
Russian KB Swingsmax reps · 1:15
Power up10 reps
- Zone 4RowErg3:45 · RPE 73:45Thay bằng: SkiErg
Zone 5
Extreme Mountain Climbers30 reps
Hollow Body Leg Raise15 reps
- Zone 6SkiErg3:45 · RPE 73:45
Zone 7
Couplet
DB Deadlift to Row10 reps
Thay bằng: KB Deadlift to Row
Frogger Pushup10 reps
- Zone 8Wallballs3:453:45Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference