Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow
Fire Hydrant
Spiderman Pushup
Squat Jack
Power
Power #78
- 50 phút
- 9
- 4
- Box
- Dumbbell
- Kettlebell
- Row Erg
Partner Core Strength
Intervals · 13 phút · Tập 13 phút / Nghỉ 0s
Xoay trạmUnilateral Strength Work
Partner workout focused on leg and unilateral strength. Second athlete performs rapid couplet. Aim for 2 rounds of couplet before partner finishes
KB Tightrope Deadlift
Partner 1 (TIMER)
DB Deficit Split Squat
Pushups
Partner 2
Situps
Interval theo vùng
Tập theo cặp · 28 phút · Tập 12 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 12 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Workout consists of 2 zones; divide athletes evenly. Zone 1: Power output block with Partner 1 rowing at near full effort. Partner 2 completes 5 heavy DB Clusters before resting. Zone 2: Triplet with athletes selecting a heavy KB to complete as many rounds as possible in 12 minutes
Zone 1
Partner Workout
RowErg
Partner 1 TIMER
Thay bằng: SkiErg
DB Clusters
Partner 2
- Nghỉ
Zone 2
Lower Body Triplet
Rotational Push-ups
KB Goblet Squats
Russian KB Swings
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference