Khởi động
Intervals · 6 phút · Tập 40s / Nghỉ 20s · 6 vòng
Xoay trạm
Divide athletes into 6 stations. Rotate every 20 seconds
- #1Cat-Cow6 phút
- #290-90 Transitions
- #3SkiErgRPE 6
- #4Hamstring walkouts
- #5Plank Jack Push-ups
- #6Treadmill Lateral Steps
Foundational
Foundational #3B
- 47 phút
- 8
- 3
- Barbell Plate
- Dumbbell
- Sled
- Wallball
- Treadmill
- Ski Erg
- Sled Rope
Phần chính
Intervals · 37 phút · Tập 1:45 / Nghỉ 35s · 16 vòng
Phần chínhXoay trạmGhi chú của coach
Focus on Burpee Broad Jumps and Sled Pull for 2 weeks. Include skiing and running in the training sequence. Class Capacity is 32, with 4 athletes per station and 8 per zone. Athletes stay at each zone for ~9.5 minutes. 35 seconds allocated for station switches; no return to previous zones. Work at RPE 7.5-8.0 during intervals. Example sequence: 1A, 1B, 1A, 1B → Move to Zone 2. Weight Recommendations: Alt. Pivot Press (Moderate), Deadlift to High Pull (Moderate), Sled Pull (Moderately Heavy to Heavy), Speed Skater (bodyweight, explosive)
#1
#1A15s
- Nghỉ (PIVOT PRESS)
- Nghỉ 15s
- #1BRunRPE 8Thay bằng: RowErg / SkiErg
#2
#2A
Wallball Rotational Slams20 reps
10x per side
Cross Body Climbers20 reps
10x per side
- #2BBurpee to Plate
#3
#3A15s
DB Deadlift to High Pull10 reps
Thay bằng: KB Deadlifts to High Pull
- Nghỉ 15s
- #3BSkiErgRPE 8
#4
#4A15s
Speed Skaters30 reps
- Nghỉ 15s
- #4BSled PullThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Thả lỏng
Thả lỏng · 4 phút
Coach's choice