Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
RowErg45s
Thay bằng: SkiErg
Bowler Lunges45s
Rotational Push-ups45s
Situp to Glute Bridges45s
Sandbag Good Morning45s
Foundational
Foundational #32
- 50 phút
- 8
- 3
- Dumbbell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Treadmill
- Wallball
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 stay at each zone for 8 minutes, performing 60s at a station and 20s to switch. Complete 3 sets on each station and 6 rounds at a zone before moving on. Once athletes leave a zone, they do not return. Intervals are RPE 9; push hard during workouts. Ensure sufficient space for sleds and lunges; occupy only half the width of the room
Zone 12 phút
A - Pistol Squats, B - Row
Pistol Squat1 phút
Row Sprint1 phút
Zone 22 phút
A - Speed Skaters, B- Hex Floor Press
Speed Skaters1 phút
DB Hex Floor Press1 phút
Zone 32 phút
A - Sled Push, B - Hollow Body Up and Overs
Underhand Sled Push1 phút
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Hollow Body Up and Over1 phút
Zone 42 phút
A - Skierg Sprint, B - Wallballs
Ski Erg Sprint1 phút
Wallballs1 phút
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 52 phút
A - Sprint, B - Walking Lunges
Treadmill Sprint1 phút
Sandbag Walking Lunges1 phút
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference