Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Lateral Lunges45s
DB Row to Kickback45s
KB Jefferson Curls45s
Glute Bridge Reachover45s
Blast Off Push-ups45s
Foundational
Foundational #27
- 50 phút
- 9
- 3
- Barbell Plate
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sled Rope
Phần chính
Intervals · 40 phút · Tập 1 phút / Nghỉ 20s · 30 vòng
Phần chínhXoay trạmRep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (8 mins per zone)
Ghi chú của coach
Athletes will stay in each zone for 8 minutes. They perform 60 seconds at a station and switch in 20 seconds. Each station is completed 3 times with a total of 6 rounds per zone. Athletes do not return to a zone once they leave. 60s/20s intervals target an RPE of 9 for maximum effort
Zone 15s
A - Jump Squat, Rest, Repeat, B - Row Sprint
Sandbag Jump Squat
- Nghỉ 5s
Row Sprint
Zone 25s
A - Hex floor press, B - Broad Jumps and rest, repeat
DB Hex Floor Press
Broad Jumps
- Nghỉ 5s
Zone 3
A - Wallball Pullovers, B - Sprint
Wallball Pullover Situp
Ski Erg Sprint
Zone 4
A - GTOH, B - Wallballs
BB Plate Ground To Overhead (GTOH)
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 5
A - Sled, B - Sprint
Arms Only Sled Pull
Treadmill Sprint
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference