Complete

Complete #170

Thời lượng: 49 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Kettlebell
Row Erg
Sandbag
Ski Erg
Sled
Treadmill
Wallball
Sled Rope

Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
- Spiderman Climber45s
- Situp to Glute Bridges45s
- 90-90 Transitions45s
- SkiErg45s
- Lateral Lunges45s
Công suất
Intervals · 21 phút · Tập 1 phút / Nghỉ 20s · 16 vòng
Phần chínhXoay trạm
Ghi chú của coach
Divide the class into 4 equal groups. Send 2 groups to Zone A and 2 groups to Zone B. Set the timer for 60 seconds of work and 20 seconds of rest; complete 16 rounds. Athletes will work for 60 seconds in one zone before switching to the other station. They will stay in the zone until completing 4 rounds at each station, totalling 8 rounds. After completing the rounds, move to the other zone to continue. Example sequence: 1A, 1B, 1A, 1B.. 2A, 2B. The goal is to maintain intensity under pressure
- Zone 11s
  A = Sled Pull, B = Row @ RPE 8
  - Sled Pullmax m
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
  - RowErgmax m
    Thay bằng: SkiErg
- Zone 21s
  A = Sandbag Walking Lunge, B= Ski @ RPE 8
  - Sandbag Walking Lungesmax m
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
  - SkiErgmax m
Steady Output
Intervals · 18 phút · Tập 18 phút / Nghỉ 0s
Xoay trạm
Ghi chú của coach
Divide the class into 4 Zones. Set a timer for an 18-minute countdown. Zone 1 serves as the timer. Athletes in Zone 1 can choose to perform 40-60 Wallballs. Aim to complete Wallballs in about 2 minutes. Encourage minimal breaks to finish Wallballs quickly. Other Zones continue their tasks until completion. Zones 3 and 4 consist of couplets. After completing the first task, athletes in Zones 3 and 4 remain on the second task for the remaining time
- Zone 11s
  TIMER
  - Wallballs50 reps
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 21s
  Until timer finishes
  - Runmax m
    Thay bằng: RowErg / SkiErg
- Zone 31s
  Max Distance KB carry and then dual KB hanging lunges until timer finishes
  - KB Rack Carrymax m
  - Dual KB Reverse Lunge (Hang)max reps
- Zone 41s
  Burpees then row until timer finishes
  - Burpees Chest to Floor20 reps
  - RowErgmax m
    Thay bằng: SkiErg
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference