Foundational #4A

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Intervals · 5 phút
Phần chính
Complete as many times through as you can in 5 minutes
- #1Cat-Cow5 phút
- #2Extreme Climber Stretch
- #3RowErgRPE 5Thay bằng: SkiErg
- #4Cossack Squats
- #5Divebomber Push-ups
Phần chính
Intervals · 40 phút · Tập 2 phút / Nghỉ 30s · 16 vòng
Phần chính
Ghi chú của coach
Divide class into 8 zones. Set timer for 2 mins work, 30 secs rest, 16 rounds. Each round involves 2 mins of sustained effort with recovery time. Manage pace while working hard. Organise 8 separate stations; pre-set weights or position DB and KB stations near racks. Athletes complete 2 full circuits. Some exercises are individual; those with DBs, Bodyweight, or Barbell Plate are couplets, alternating for 2 mins
- #1RunRPE 7Thay bằng: RowErg / SkiErg
- #2KB Deadlifts to High Pull
- #3SkiErgRPE 7
- #4
  - DB Bent Arm Lateral Raise8 reps
  - DB Supinated Bicep Curl8 reps
- #5
  - Pushups8 reps
  - Cross Body Climbers30 reps
- #6RowErgRPE 7Thay bằng: SkiErg
- #7
  - Burpee to Plate8 reps
  - BB Plate Ground To Overhead (GTOH)8 reps
- #8KB Goblet Squats
Thả lỏng
Intervals · 4 phút
Phần chính
Coach's preference
- Child's Posehết thời gian còn lại