Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
- Zone 1Cat-Cow45s4:30
- Zone 2Walkout Pushup45s45s
- Zone 3Low Squat T Spine Rotations45s45s
- Zone 4KB Halo45s45s
- Zone 5Situp to Glute Bridges45s45s
Foundational
Foundational #135
- 51 phút
- 7
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Treadmill
- Sled Rope
Phần chính
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Phần chínhXoay trạmGhi chú của coach
Class capacity is 30 athletes with 6 per station, 12 per zone. Athletes stay in each zone for 13 minutes, performing 1:45 at each station. 30 seconds are allocated for switching stations. Athletes complete each station 3 times before moving to the next zone. No return to previous zones after leaving. Zone transitions take 30 seconds. The last zone is 13 minutes long. Example sequence: 1A, 1B, 1A, 1B, 1A, 1B; 2A, 2B, 2A, 2B, 2A, 2B; 3A, 3B, 3A, 3B, 3A, 3B
Zone 1
1A
Situps5 reps
DB Bridged Floor Press10 reps
- 1BRowErg1:45 · RPE 81:45Thay bằng: SkiErg
Zone 2
- 2ASled Pull1:451:45Feet StationaryThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- 2BSkiErg1:45 · RPE 81:45
Zone 3
3A
KB Deadlifts to High Pull12 reps
KB Gorilla Row12 reps
- 3BRun1:45 · RPE 81:45Thay bằng: RowErg / SkiErg
Thả lỏng
Thả lỏng · 5 phút
Coach's preference