Complete #177 · Complete

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform the workout for 5 minutes. Complete as many rounds as possible
- Cat-Cow4 reps
- Bird Dog8 reps
- Walkout Pushup4 reps
- Low Squat T Spine Rotations8 reps
- Extreme Climber Push-ups8 reps
Race Efforts
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 12 Rounds
Ghi chú của coach
Divide your class into 4 zones. Each zone lasts 2:30. Follow each zone with a 30-second transition. Complete a total of 12 rounds. Athletes will perform 3 full circuits. The ski erg zone has a higher RPE than the run. Substitute reverse lunges for walking lunges if space is limited. Alternatively, shorten the sled track if space is an issue
- Zone 11s
  Ski Zone @ RPE 7 +
  - SkiErg2:30
- Zone 21s
  10m Sled push into 10m Sled Arms Only Pull
  - Underhand Sled Push10 m
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Arms Only Sled Pull10 m
- Zone 31s
  Run Zone @ RPE 6 +
  - Run2:30
    Thay bằng: RowErg / SkiErg
- Zone 41s
  Sandbag walking lunges until ski ergs finish
  - Sandbag Walking Lunges2:30
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Ascending AMRAP Couplet Finisher
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
This is an individual finisher. Set the clock for 3 minutes. Count the number of reps completed by athletes. Rep counts increase by 2x for each exercise, then 3x, then 4x
- DB Thrusters2 reps
- DB Skier Swing2 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference