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
Squat Jack45s
SkiErg45s
Rotational Push-ups45s
KB Jefferson Curls45s
Foundational
Foundational #70
- 50 phút
- 9
- 3
- Dumbbell
- Kettlebell
- Medball
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Suspension Trainer
- Treadmill
- Wallball
Phần chính
Intervals · 40 phút · Tập 1:15 / Nghỉ 25s · 24 vòng
Phần chínhXoay trạmRep/Interval Scheme: 1:15 Work/ 25s Rest, 24 Rounds (3 circuits)
Each station features a single exercise. Pre-set equipment as required. If a suspension trainer for the sled is unavailable, use rings or a rope as a substitute. Movement-based zones may have limited space; adjust their length to fit all exercises
- Zone 1KB Halo1s
Zone 21s
RPE 8 *Incline 5% if applicable*
Run
Thay bằng: RowErg / SkiErg
- Zone 3Suspension Trainer Sled Squat Rows1s
Zone 41s
RPE 8
SkiErg
- Zone 5Sandbag Zercher Lunge Forward1s
Zone 61s
Switch arms every 7 reps
DB Lawnmower Row
Thay bằng: KB Lawnmower Row
- Zone 7DB Squat Cleans1s
- Zone 8Wallballs1sThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference