Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 5 minutes
Cat-Cow4 reps
Bird Dog8 reps
Walkout Pushup4 reps
Low Squat T Spine Rotations8 reps
Extreme Climber Push-ups8 reps
Complete
Complete #109
- 49 phút
- 7
- 4
- Dumbbell
- Row Erg
- Sled
- Suspension Trainer
- Treadmill
Race Efforts
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Phần chínhXoay trạmRep/Interval Scheme: 2:30 Work/ 30s Rest, 12 Rounds
Divide class into 4 zones lasting 2:30 each. Include a 30-second transition between zones. 12 total rounds, with athletes completing 3 circuits. Sled Push weight should exceed competition standards
Zone 12:30
Row Zone (2:30)
RowErg2:30 · RPE 7
Thay bằng: SkiErg
Zone 2
Sled Zone (2:30)
Underhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Suspension Trainer Sled Squat Hikes10 m
Zone 32:30
Run Zone (2:30)
Run2:30 · RPE 6
Thay bằng: RowErg / SkiErg
Zone 42:30
Split Squat Zone (2:30)
DB Front Rack Split Squats2:30
Switch legs every 5 reps
Ascending AMRAP Couplet Finisher
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
3-minute individual finisher. Track total reps achieved. Rep counts increase by 2x, then 3x, then 4x
DB Thrusters2 reps
Add 1 rep each round
DB Weighted Burpee2 reps
Add 1 rep each round
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference