Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
RowErg45s
Thay bằng: SkiErg
Bowler Lunges45s
Rotational Push-ups45s
Situp to Glute Bridges45s
Bootstrapper45s
Foundational
Foundational #194
- 50 phút
- 8
- 3
- Barbell Plate
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Sandbag
Phần chính
Intervals · 40 phút · Tập 40s / Nghỉ 20s · 40 vòng
Phần chínhXoay trạmGhi chú của coach
Class capacity is 30 athletes. Athletes stay at each zone for 8 minutes, performing 40 seconds at a station. 20 seconds are allowed to switch stations. Athletes complete 4 sets at each station and 8 rounds in a zone before moving on. Once athletes leave a zone, they do not return. 40s/20s intervals should target an RPE of 9+. Sleds require space; use an 8-12m track if possible
Zone 1
- ADB Walking Lunges
- BRowErgRPE 8Thay bằng: SkiErg
Zone 2
- AHollow Body Flutter Kicks
- BSled PullThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 3
- APushups
- BSkiErgRPE 8
Zone 4
- AKB Goblet Squats
- BBurpee Broad JumpsThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Zone 5
- ABB Plate Ground To Overhead (GTOH)
- BSpeed Skaters
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference