Engine

Engine #28

Thời lượng: 51 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Kettlebell
Row Erg
Sandbag
Ski Erg
Treadmill
Wallball
Barbell Plate

Khởi động
Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
5 distinct zones
- Divebomber Push-ups40s
- 90-90 Transitions40s
- SkiErg40s
- Cossack Squats40s
- Walkout Pushup40s
Late Race Compromised Running
Intervals · 28 phút · Tập 28 phút / Nghỉ 0s
Phần chínhXoay trạm
The Group in Zone 1 is the timer. They all must finish before rotating, but put a time cap of 3minutes on the station
Ghi chú của coach
Call the rotation once all athletes have finished. Athletes should scale the workout appropriately. Fittest athletes do 60 Wallballs; more can be assigned. Zones 2 and 4 involve Running at RPE 7-8; push on runs. Zone 3 consists of sandbag walking lunges. Time cap is 3 minutes; aim for 75-100m
- Zone 1
  TIMER
  - Wallballs
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 2
  RPE 7-8 *Until Zone 1 finishes*
  - Run
    Thay bằng: RowErg / SkiErg
- Zone 3
  *Until Zone 1 finishes*
  - Sandbag Walking Lunges
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- Zone 4
  *Until Zone 1 finishes*
  - Run
    Thay bằng: RowErg / SkiErg
Compromised Erg Sprints
Tập theo cặp · 13 phút · Tập 6 phút / Nghỉ 30s · 2 vòng
Xoay trạm
Rep/Interval Scheme: 6min Work/ 30s Rest, 2 Rounds
Ghi chú của coach
Split into two zones for workouts. Each zone lasts 6 minutes with a 30-second transition. Zone 1: Focus on shoulder endurance; substitute OH DB Hold for overhead plate hold if needed. Zone 2: Includes a compromised rower workout; one partner performs a 150-200m rower sprint while the other holds a low squat. Maximum effort required at each station. 30 seconds to switch zones before the next 6-minute effort
- Zone 1linh hoạt
  Compromised SkiErg Sprints
  - Ski Erg Sprint
    Partner 1 TIMER
  - Dual KB Overhead Carryhết thời gian còn lại
    Partner 2
- Zone 2linh hoạt
  Compromised Rower Sprints
  - Row Sprint
    Partner 1 TIMER
  - Low Squat Holdhết thời gian còn lại
    Partner 2
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference