Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/15s Rest, 5 Rounds
RowErg45s · RPE 6
Thay bằng: SkiErg
DB Goblet Bowler Lunge45s
Rotational Push-ups45s
Situp to Glute Bridges45s
Bootstrapper45s
Foundational
Foundational #109
- 50 phút
- 8
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
Interval cường độ cao
Intervals · 40 phút · Tập 40s / Nghỉ 20s · 40 vòng
Phần chínhXoay trạmGhi chú của coach
Class capacity is 30 athletes. Each zone lasts 8 minutes with 40 seconds at a station. 20 seconds are allowed for switching stations. Each athlete completes 4 rounds at each station before moving on. 8 rounds are performed in a zone before proceeding to the next. Once a zone is exited, athletes do not return. Intervals are set for RPE 8.5+, encouraging high intensity. Ensure adequate space between sleds; an 8-10m track is recommended
- Zone 1APlyo Pushup
- Zone 1BRow SprintRPE 9
- Zone 2ADB Bent Over Rows
- Zone 2BUnderhand Sled PushThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 3ASandbag Jump Squat
- Zone 3BSki Erg SprintRPE 9
- Zone 4ADB Push Press
- Zone 4BHollow Body Up and Over
- Zone 5AKB Goblet Kneel To Stand
- Zone 5BCross Body Climbers
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference