Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Divide class into 5 zones
- Zone 1Kickunder Pushup45s5 phút
- Zone 2Cossack Squats45s45s
- Zone 3SkiErg45s45s
- Zone 4DB Reverse Fly45s45s
- Zone 5Situp to Glute Bridges45s45s
Foundational
Foundational #227
- 51 phút
- 7
- 3
- Kettlebell
- Dumbbell
- Row Erg
- Sled
- Ski Erg
Phần chính
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Phần chínhXoay trạmRep/Interval Scheme: 1:45 Work/30s Rest, 18 Rounds (3 Circuits)
Ghi chú của coach
Athletes will complete 3 circuits with each zone lasting 1:45. The ski erg and rower involve sprint efforts with 10s rests. The sled push aims to cover maximum distance. The racked carry requires heavy weights for maximum distance before lowering, followed by a farmer’s carry with the same weights for the remaining time
Zone 1linh hoạt
DB Row to Kickback12 reps
DB Thrustershết thời gian còn lại
Zone 210s
Ski Erg Sprint100 m · RPE 9
- Nghỉ 10s
- Zone 3Overhand Sled Pushmax reps · max mThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 410s
RowErg100 m · RPE 9
Thay bằng: SkiErg
- Nghỉ 10s
Zone 5
DB Squat thrust6 reps
Inside-outside Plank Jumps6 reps
Zone 6linh hoạt
KB Farmer's Carryhết thời gian còn lại
KB Rack Carrymax reps · max m
Until failure
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference