Khởi động
AMRAP · 5 phút · Tập 5 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 5 minutes
Cat-Cow4 reps
Extreme Mountain Climbers with Pushups8 reps
Walkout Pushup4 reps
Low Squat T Spine Rotations8 reps
KB Jefferson Curls4 reps
Complete
Complete #114
- 52 phút
- 6
- 4
- Dumbbell
- Kettlebell
- Treadmill
- Wallball
- Ski Erg
- Row Erg
Thể lực
Tập theo cặp · 34 phút · Tập 15 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Partner athletes and split them into Zone 1 and Zone 2. Both zones focus on power and conditioning. Zone 1: Athletes aim to complete maximum wall balls in short rounds. Zone 2: Athletes focus on lifting heavy kettlebells. Ensure athletes maintain a manageable pace on both Ergs, balancing urgency with control
Zone 1
- Partner 1Calorie Ski20-25 reps · RPE 7
- Partner 2Wallballsmax repsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 2
- Partner 1Calorie Row20-25 reps · RPE 7
Partner 2
Couplet
Dual KB Deadlift10 reps
KB Goblet Reverse Lunge10 reps
Bài kết thúc
Intervals · 8 phút · Tập 3 phút / Nghỉ 1 phút · 2 vòng
Xoay trạmDivide class into two zones. Set timer for 3 minutes work, 1 minute transition, 2 rounds. Zone 1: Athletes perform max distance run for 3 minutes, pushing to their limit. Zone 2: Athletes aim for maximum reps and should count their totals
- Zone 1Runmax m · RPE 8Thay bằng: RowErg / SkiErg
Zone 2
3 min Max Reps Couplet
DB Bent Over Rows15 reps
Pushups15 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference