Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
RowErg45s
Thay bằng: SkiErg
BB Plate Ground To Overhead (GTOH)45s
Cossack Squats45s
Lunge and Twist45s
Hollow Body Jacks45s
Foundational
Foundational #18
- 50 phút
- 9
- 3
- Barbell Plate
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Treadmill
- Wallball
Phần chính
Intervals · 40 phút · Tập 1 phút / Nghỉ 20s · 30 vòng
Phần chínhRep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (8 mins per zone)
Ghi chú của coach
Class capacity is 30 athletes. Athletes spend 8 minutes per zone, with 60 seconds at each station. 20 seconds are allowed for switching stations and zones. Athletes complete 3 sets on each station and 6 rounds in each zone. No returning to a zone once left. Intervals are RPE 9; athletes should push hard
Zone 1
1A= Treadmill Sprint, 1B= Deadlift
Treadmill Sprint
DB Deadlifts
Thay bằng: KB Deadlift
Zone 2
2A= Ski Erg, 2B= Pushups
Ski Erg Sprint
Pushups
Zone 3
3A= Wallballs, 3B= KB Farmer's Carry
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
KB Farmer's Carry
Zone 4
4A = Rower Sprint, 4B= Cross body climbers
Row Sprint
Cross Body Climbers
Zone 5
5A= Sled Push, 5B= DB Bent over rows
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
DB Bent Over Rows
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference