Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Divide athletes into 5 zones. Purpose is to mobilise their bodies
- #1Low Squat T Spine Rotations5 phút
- #2OH Bowler Lunge
- #3SkiErgRPE 6
- #4Plank Jack Push-ups
- #5Hamstring walkouts
Foundational
Foundational #10A
- 50 phút
- 7
- 3
- Dumbbell
- Kettlebell
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sled Rope
Main Workouts
Intervals · 40 phút · Tập 1:10 / Nghỉ 30s · 24 vòng
Phần chínhXoay trạmGhi chú của coach
Divide class into 8 zones with 4 athletes each (32 total). Each zone is 70 seconds of continuous work. Zones flow in a circuit around the room for 3 full circuits. Pre-set equipment as needed. Foundational workouts include Sled Pull, Farmer’s Carry, and Wall Balls. Focus on intensity and skill work with sleds, carries, wall balls, and machines. For sled pulls, shorten lanes to 6-7m for space efficiency. Weight recommendations: Sled (75%+ of Competition Weight), DB Devil’s Press (Light to Medium), KB Farmer’s Carry (Competition Weight), Wall Ball (Competition Weight)
- #1SkiErgRPE 8
- #2Sled PullThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- #3RunRPE 8Thay bằng: RowErg / SkiErg
#4linh hoạt
Russian KB Swings15 reps
KB Farmer's Carryhết thời gian còn lại
- #5SkiErgRPE 8
- #6Alternating Staggered Pushup
- #7DB Devil's Press
- #8WallballsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng
Thả lỏng · 5 phút
Coach's choice