Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Divide athletes into 5 stations. Rotate athletes every 20 seconds
- #1Cat-Cow5 phút
- #2SkiErgRPE 5
- #3Walkout Pushup
- #4Hamstring Bridge
- #5DB Lunge and Twist
Foundational
Foundational #13
- 49 phút
- 6
- 3
- Box
- Dumbbell
- Row Erg
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sled Rope
Phần chính
Intervals · 40 phút · Tập 1:20 / Nghỉ 40s · 20 vòng
Phần chínhXoay trạmGhi chú của coach
Deload week focused on recovery while maintaining fitness progress. Work to rest ratio is 2:1; maintain effort intensity. Class capacity: 30 athletes with 3 per station. 40 seconds recovery after each 80-second effort; complete 2 cycles. Zones include single exercises and couplets; work defined by reps and weight moved. Adjust sled pull lane length as needed. Weight recommendations: Sled - competition weight; DB Thrusters and Split Squat - medium/moderate DBs; DB Discus - light to medium DB; Wall Balls - competition weight
- #1RunRPE 7Thay bằng: RowErg / SkiErg
- #2Sled PullThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- #3RunRPE 7Thay bằng: RowErg / SkiErg
#4
Blast Off Push-ups10 reps
DB Discus10 reps
5x per side
- #5Burpee Broad JumpsThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
- #6RowErgRPE 7Thay bằng: SkiErg
#7
DB Thrusters5 reps
DB Split Squats20 reps
10x per side
- #8SkiErgRPE 7
#9
Double Crunches10 reps
Hollow Body Jacks10 reps
- #10WallballsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng
Thả lỏng · 4 phút
Coach's choice