Khởi động
Intervals · 4 phút · Tập 30s / Nghỉ 10s · 6 vòng
Rep/Interval Scheme: 30s Work/ 10s Rest, 6 Rounds
Air Squats30s
Walkouts30s
Leg Bridge30s
Pogo Jumps30s
Plank Jack Push-ups30s
Sandbag Good Morning30s
Complete
Complete #9
- 51 phút
- 7
- 4
- Dumbbell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Treadmill
- Wallball
Constant Output
Intervals · 38 phút · Tập 8 phút / Nghỉ 1:30 · 4 vòng
Phần chínhRep/Interval Scheme: 8min Work/ 90s Rest, 4 Rounds
Ghi chú của coach
Split class into 4 equal groups. Treadmills are divided: half for Zone 1, half for Zone 2. Each Zone lasts 8 minutes, beginning with controlled effort. Final task is max effort, RPE 10. Each zone is completed once by athletes. Zones 1 and 2 start/end with skills (Sled Push, Wallballs) and include a 3-minute aerobic effort (run, ski). Zones 3 and 4 start/end with aerobic work (Run, Row) and a conditioning exercise (Burpees, Deadlift to High Pull)
Zone 13 phút
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Run3 phút
RPE 8
Thay bằng: RowErg / SkiErg
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 23 phút
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
SkiErg3 phút
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 33 phút
Run3 phút
RPE 8
Thay bằng: RowErg / SkiErg
Burpees Chest to Floor
Run
Thay bằng: RowErg / SkiErg
Zone 43 phút
RowErg3 phút
RPE 8
Thay bằng: SkiErg
DB Deadlift to High Pull
Thay bằng: KB Deadlifts to High Pull
RowErg
Thay bằng: SkiErg
Partner Leg Finisher
Tập theo cặp · 4 phút · Tập 4 phút / Nghỉ 0s
Partner does lunges while timing. Treat it like a sprint
Sandbag Walking Lunges
Partner 1: TIMER
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
DB Deadlifts
Partner 2
Thay bằng: KB Deadlift
- Nghỉ
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference