Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 3 minutes
Cat-Cow4 reps
OH Bowler Lunge8 reps
90-90 Transitions8 reps
Walkout Pushup4 reps
Engine
Engine #109
- 53 phút
- 8
- 3
- Row Erg
- Ski Erg
- Wallball
Double Intensity
Tập theo cặp · 44 phút · Tập 10 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạmRep/Interval Scheme: 10 min Work/ 1 min Rest, 4 Rounds. Complete each zone, the complete each zone again
Ghi chú của coach
Divide class into 2 groups; partners required throughout. Set clock for 10 minutes work, 60 seconds rest, 4 rounds. Workout focuses on output and intensity. If working alone, athletes do 30 seconds work/30 seconds rest on Ski Erg in Zone 1. In Zone 2, perform 20-25 Wall Balls, then row for 60 seconds before returning to Wall Balls. Restart and repeat after completing each zone
Zone 11 phút
Partner Skier Sprints
Ski Erg Sprint30s · RPE 9
Partner 1
- Nghỉ 30s (Partner 2)
Zone 2linh hoạt
Partner Ski Ball
Wallballs20-25 reps
Partner 1 (TIMER)
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
RowErghết thời gian còn lại · RPE 6
Partner 2
Thay bằng: SkiErg
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference