Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Bootstrapper45s
90-90 Transitions45s
Walkout Pushup45s
Low Squat T Spine Rotations45s
Lateral Lunges45s
Foundational
Foundational #63
- 50 phút
- 7
- 3
- Dumbbell
- Row Erg
- Ski Erg
- Sled
- Wallball
- Sled Rope
Phần chính
Intervals · 40 phút · Tập 2 phút / Nghỉ 40s · 15 vòng
Phần chínhXoay trạmRep/Interval Scheme: 2 min Work/ 40s Rest, 15 Rounds (3 circuits)
Ghi chú của coach
Evenly divide class into 5 groups. Each round lasts 2 minutes, followed by a 40-second recovery. Athletes should work the entire duration of 2 minutes without stopping after completing assigned reps. There are two couplets in the workout. Zone 4 alternates between Snatches and Burpees. Zone 5 starts with 10 DB Goblet Squats, then Wall Balls until failure. If athletes take a break from Wall Balls, they must restart their Goblet Squats
Zone 11s
RPE 8
RowErg
Thay bằng: SkiErg
Zone 21s
Medium weight
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 31s
RPE 8
SkiErg
Zone 41s
Couplet
Alt DB Snatches
Burpees Chest to Floor
Zone 51s
Wallballs until failure
DB Goblet Squats
Thay bằng: KB Goblet Squats
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference