Complete

Complete #128

Thời lượng: 74 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Sandbag
Ski Erg
Sled
Treadmill
Wallball

Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Divide class into 5 groups across 5 zones. Keep warmup quick and simple
- Zone 1Situp to Glute Bridges45s5 phút
- Zone 2DB Deadlift to High Pull45s45sThay bằng: KB Deadlifts to High Pull
- Zone 3KB Jefferson Curls45s45s
- Zone 4Extreme Mountain Climbers with Pushups45s45s
- Zone 590-90 Transitions45s45s
Interval cường độ cao
Intervals · 48 phút · Tập 1:30 / Nghỉ 30s · 24 vòng
Phần chínhXoay trạm
Divide class into 6 groups. Each zone is 90 seconds hard, followed by 30 seconds transition. Athletes will complete 4 full circuits. Objective is to achieve intensity beyond race levels
- Zone 1Sandbag Walking Lunges1:301:30Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- Zone 2SkiErg1:30 · RPE 81:30
- Zone 3KB Farmer's Carry45s45s
- Zone 4RowErg1:30 · RPE 81:30Thay bằng: SkiErg
- Zone 5Underhand Sled Push1:301:30Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 6Run1:30 · RPE 81:30Thay bằng: RowErg / SkiErg
Bài kết thúc
Chipper · 16 phút · Tập 16 phút / Nghỉ 0s
Xoay trạm
Ghi chú của coach
Divide class into 4 Zones; work until 20x or 25x calories are completed. Zone 1: Timer; scale down for novices; Ski is FAST. Zone 2: Aim for maximum wall balls; maintain high intensity. Zone 3: Hard run; athletes exceed Hyrox Race pace; keep fast pace despite fatigue. Zone 4: Sprint 5 burpees for complete rest; relocate near rowers for transition
- Zone 1Calorie Ski20-30 reps · RPE 9TIMER
- Zone 2Wallballsmax reps · hết thời gian còn lạilinh hoạtThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 3RunRPE 8Until rower finishesThay bằng: RowErg / SkiErg
- Zone 4linh hoạt
  - Burpees Chest to Floor5 reps
  - Nghỉ hết thời gian còn lại
Thả lỏng
Thả lỏng · 5 phút
Preference of the coach