Complete

Complete #155

Thời lượng: 74 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Kettlebell
Row Erg
Sled
Treadmill
Wallball

Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Divide class into 5 groups. Spread groups across 5 zones. Conduct a quick and simple warmup
- Inchworm Pushup45s
- Lunge and Twist45s
- KB Jefferson Curls45s
- Situp to Glute Bridges45s
- 90-90 Transitions45s
Strength and Endurance
Tập theo cặp · 46 phút · Tập 20 phút / Nghỉ 3 phút · 2 vòng
Ghi chú của coach
Class divided into 2 groups for Zone 1 or Zone 2 workouts. Each zone consists of a 20-minute partner workout. 3-minute transition/rest period between zones. Zone 1 focuses on contrast training: heavy lifting followed by explosive jumps, then an all-out run. Zone 2 is purely aerobic: hard rowing and relaxed running
- Zone 1
  - Partner 130s
    KB Goblet Squats6 cal
    Broad Jumps6 cal
    Treadmill Sprint30s
  - Partner 2
    Nghỉ (Until Partner 1 finishes)
- Zone 2
  - Partner 1RowErg500 m · RPE 8Thay bằng: SkiErg
  - Partner 2RunRPE 7Swap when Partner 1 finishes rowThay bằng: RowErg / SkiErg
Grip, Power and Endurance
Intervals · 18 phút · Tập 1:15 / Nghỉ 15s · 12 vòng
Xoay trạm
Ghi chú của coach
Divide class into 4 zones, each lasting 75s with 15s transition. Encourage urgent movement for good transition practice. Zone 1: Sled push with underhand grip, focus on power over weight. Zone 2: Use competition weight for kettlebells; no resting on legs if standing. Zone 3: Aim for unbroken wall balls. Zone 4: Intense run; athletes should finish FATIGUED
- Zone 1Underhand Sled Push1:151:15Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 21:15
  KB Farmer's Carry or KB Farmer's Hold
  - KB Farmer's Carry1:15
- Zone 3Wallballs1:151:15Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 4Run1:15 · RPE 81:15Thay bằng: RowErg / SkiErg
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference