Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
Cossack Squats6 reps
Divebomber Push-ups6 reps
Lunge and Twist8 reps
Extreme Mountain Climbers10 reps
Engine
Circuit 8 · Engine #2
- 49 phút
- 7
- 3
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Treadmill
- Wallball
Phần chính
Intervals · 40 phút · Tập 8:30 / Nghỉ 1:30 · 4 vòng
Phần chínhXoay trạmGhi chú của coach
Each 8:30 zone is a partner workout in a flowing circuit. Required: twice as many treadmills as ski and row ergs. Each zone can accommodate double the number of ergs or treadmills, allowing 4 people per zone (16 total in class). If equipment is missing, substitute with a bike or other fitness machine. During erg zones, one partner works on the erg while the other performs an initial task, then holds a low plank for the remainder of the time
Zone 1
- Partner 1Run400-500 m · RPE 8Thay bằng: RowErg / SkiErg
- Partner 2Burpee Broad Jumpshết thời gian còn lạilinh hoạtThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Zone 2
- Partner 1RowErg400-500 m · RPE 8Thay bằng: SkiErg
Partner 2linh hoạt
KB Squat Jacks20 reps
Low Plankhết thời gian còn lại
Zone 3
- Partner 1Run400-500 m · RPE 8Thay bằng: RowErg / SkiErg
- Partner 2Sandbag Reverse Lungehết thời gian còn lạilinh hoạt
Zone 4
- Partner 1SkiErg400-500 m · RPE 8
Partner 2linh hoạt
Wallball Pullover Situp20 reps
Low Plankhết thời gian còn lại
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference