Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
Cossack Squats6 reps
Plank Jack Push-ups8 reps
Extreme Climber Stretch10 reps
Power
Circuit 8 · Power #2
- 49 phút
- 8
- 3
- Barbell Plate
- Box
- Dumbbell
- Sandbag
- Ski Erg
- Sled
- Sled Rope
Phần chính
Intervals · 40 phút · Tập 40s / Nghỉ 20s · 40 vòng
Phần chínhXoay trạmGhi chú của coach
Zones should flow in a circuit around the room; pre-set equipment if necessary. This is a high-intensity double tabata workout. Athletes will complete each zone 3 times before rotating, and then twice more, for a total of 5 completions per zone. Class capacity: 16 (2 per station), 24 (3 per station), 32 (4 per station)
- Zone 1Sandbag Step Ups40s40s
- Zone 2DB Floor Press40s40s
- Zone 3BB Plate Ground To Overhead (GTOH)40s40s
- Zone 4Ski Erg Sprint40s · RPE 940s
- Zone 5Superman Raises40s40s
- Zone 6Arms Only Sled Pull40s40s
- Zone 7DB Romanian Deadlifts40s40s
- Zone 8Lalanne Plank40s40s
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference