Complete #146 · Complete

Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Divide class into 5 groups. Spread across 5 zones. Keep warmup quick and simple
- SkiErg45s
- Lunge and Twist45s
- Plank Jack Push-ups45s
- 90-90 Transitions45s
- Russian KB Swings45s
Strength and Intensity
Intervals · 30 phút · Tập 30s / Nghỉ 1 phút · 20 vòng
Phần chínhXoay trạm
Ghi chú của coach
Divide athletes into 4 zones. Each zone consists of two intervals: 30 seconds and 60 seconds. Athletes complete each zone 5 times before rotating. 30 seconds interval is an all-out effort. 60 seconds interval includes a task to complete before resting. Athletes remain at each station for 5 rounds before moving on. Transition occurs during the 5th recovery for optimal readiness
- Zone 130s
  30s SkiErg Sprint, during Rest Period, complete 5x DB Squat Cleans and rest for remaining time
  - Ski Erg Sprint30s
  - DB Squat Cleans5 reps
- Zone 230s
  30s Sled Push Sprint, during Rest Period, complete 5x Burpee Broad Jumps and rest for remaining time
  - Overhand Sled Push30s
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Burpee Broad Jumps5 reps
    Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
- Zone 330s
  30s RowErg Sprint, during Rest Period, complete 15x Push Ups and rest for remaining time
  - Pushups15 reps
  - Row Sprint30s
- Zone 430s
  30s DB Z Press, during Rest Period, complete 10x Wall Balls and rest for remaining time
  - DB Z Press30s
  - Wallballs10 reps
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Partner Compromised Running Finisher
Tập theo cặp · 10 phút · Tập 10 phút / Nghỉ 0s
Xoay trạm
Partner workout format. One partner uses the Treadmill, the other the KB. Complete 24-30 KB Goblet Reverse Lunges. Transition to a run with a 2min time cap. Aim for maximum rounds and push hard on the run. Encourage quick transitions and minimal breaks
- KB Goblet Reverse Lunge30 reps
  Partner 1 TIMER
- Runmax m
  Partner 2
  Thay bằng: RowErg / SkiErg
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference