Khởi động
AMRAP · 3 phút · Tập 3 phút / Nghỉ 0s
Low Squat T Spine Rotations
Good Mornings
Squat Jack
Quadruped Hip Cars
Engine
Engine #11
- 52 phút
- 9
- 3
- Dumbbell
- Row Erg
- Ski Erg
- Treadmill
Death By Everything
Intervals · 44 phút · Tập 10 phút / Nghỉ 1 phút · 4 vòng
Phần chínhRep/Interval Scheme: 10 min Work/ 1 min Rest, 4 Rounds (Long Intervals)
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Each Zone is a 10-minute modified “Death By” workout. A set number of reps or calories must be completed each minute. Remaining time is allocated for recovery. Each Round sees the rep/calorie count increase by 1. If unable to complete the work in time, an alternative workout is available
Zone 110 phút
Add 1 Calorie each Round (or 0.01mile). Once Athlete hits Failure, switch to 30/60s Sprint, 30s Rest*
Calorie Run
Zone 210 phút
Add 1 calorie each minute *Once Athlete Hits Failure, Switch to 100m Sprint, 100m Rest*
Calorie Ski
Zone 310 phút
Add 1 calorie each minute *Once Athlete Hits Failure, Switch to 100m Sprint, 100m Rest*
Calorie Row
Zone 410 phút
Add 1 Thruster each round. *Once Athlete Hits Failure switch to 5x Thruster, 20s Rest for Remainder*
DB Thrusters
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference