Complete

Complete #135

Thời lượng: 50 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Ski Erg
Sled
Treadmill
Sled Rope

Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Divide class into 5 groups across 5 zones. Warm-up should be quick and simple
- Zone 1Low Squat T Spine Rotations45s5 phút
- Zone 2KB Rack Carry45s45s
- Zone 390-90 Transitions45s45s
- Zone 4Extreme Climber Push-ups45s45s
- Zone 5RowErg45s · RPE 645sThay bằng: SkiErg
Interval theo vùng
AMRAP · 32 phút · Tập 32 phút / Nghỉ 0s
Phần chínhXoay trạm
Ghi chú của coach
Set the clock for 32 minutes and divide athletes into 4 groups. Zone 1: Row erg target time is 1:40 to 2 minutes; athletes should row fast yet controlled. Zone 2: Athletes alternate between exercises with large weights for continuous work. Zone 3: Controlled ski pace aimed at recovery with quality output. Zone 4: Focus on quick cycle rate for sled pulls to improve efficiency on race day
- Group 1RowErg400-500 m · RPE 8Thay bằng: SkiErg
- Group 2
  - DB 1 Arm Push Press10 reps
    5x each arm
    Thay bằng: KB 1 arm Push Press
  - Alt DB Snatches10 reps
    5x each arm
- Group 3SkiErgRPE 7
- Group 4Sled Pullmax mThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Interval Finisher
Intervals · 8 phút · Tập 1:30 / Nghỉ 30s · 4 vòng
Xoay trạm
Set clock for 90s/30s; 4 rounds, with athletes in 4 groups. Zone 1: Sprint for maximum distance. Zone 2 & 4: Run as far as possible in 90 seconds; be aggressive. Zone 3: Focus on heavy weights over number of reps; difficulty matters
- Zone 1Burpee Broad Jumps1:301:30Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
- Zone 2Run1:30 · RPE 91:30Thay bằng: RowErg / SkiErg
- Zone 3DB Clusters1:301:30
- Zone 4Run1:30 · RPE 91:30Thay bằng: RowErg / SkiErg
Thả lỏng
Thả lỏng · 5 phút
Coach's preference