Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Divide class into 5 groups. Assign 6 athletes to each zone
- #1Cat-Cow5 phút
- #2Extreme Climber Stretch
- #3SkiErgRPE 5
- #4Cossack Squats
- #5Divebomber Push-ups
Foundational
Foundational #7A
- 49 phút
- 8
- 3
- Barbell Plate
- Dumbbell
- Kettlebell
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sled Rope
- Row Erg
Phần chính
Intervals · 40 phút · Tập 2 phút / Nghỉ 30s · 16 vòng
Phần chínhXoay trạmGhi chú của coach
Divide class into 8 zones. Set timer: 2 mins work, 30 secs rest, 16 rounds. Each round: 2 mins effort, manage pace, 30 secs longer than last week. Workout includes 8 stations; pre-set weights or arrange DB and KB near racks. Athletes complete 2 full circuits. Individual exercises with DBs or Barbells are couplets; athletes alternate every 2 mins. Guaranteed zones: run, row, Sled Pull, Burpee Broad Jumps, Wall Balls. 3 rotating zones for additional strength work; includes 2 couplets and a deadlift cluster set. Cluster set: 8 deadlifts, 10 secs rest, as many rounds as possible in 2 mins
- #1RunRPE 8Thay bằng: RowErg / SkiErg
- #2Sled PullThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- #3Burpee Broad JumpsThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
#4
DB Reverse Fly8 reps
Prison Cell Push-ups12 reps
- #5SkiErgRPE 8
#610s
Dual KB Deadlift8 reps
- Nghỉ 10s
#7
BB Plate Ground To Overhead (GTOH)8 reps
BB Plate OH Reverse Lunge12 reps
- #8WallballsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng
Thả lỏng · 4 phút
Coach's preference