Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
RowErg45s
Thay bằng: SkiErg
Bowler Lunges45s
Rotational Push-ups45s
Situp to Glute Bridges45s
Bootstrapper45s
Foundational
Foundational #76
- 50 phút
- 8
- 3
- Bench
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Wallball
Interval cường độ cao
Intervals · 40 phút · Tập 40s / Nghỉ 20s · 40 vòng
Phần chínhXoay trạmRep/Interval Scheme: 40s Work/ 20s Rest, 40 Rounds
Ghi chú của coach
Class capacity: 30 athletes. 8 minutes per zone; 40 seconds at a station followed by 20 seconds to switch. Complete 4 rounds per station and 8 rounds per zone. No return to a zone after leaving. Work intervals at RPE 9+. Ensure sufficient space for lunges; use an 8-10m track if available
Zone 1
A - Walking Lunges, B- Row
Sandbag Walking Lunges
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Row Sprint
Zone 2
A - Hollow Body Jacks, B - DB Clean and Press
Hollow Body Jacks
DB Clean & Press
Thay bằng: Dual KB Clean and Press
Zone 3
A - Knee tuck pushups, B - Skierg Sprint
Knee Tuck Push-ups
Ski Erg Sprint
Zone 4
A - Bench Dips, B - Wallballs
Bench Dips
Wallball Alternating Overhead Rotational Slams
Zone 5
A - KB Swings, B - Power ups
Russian KB Swings
Power up
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Thả lỏng · 5 phút
Coach's Preference