Complete

Complete #85

Thời lượng: 72 phút
RPE mục tiêu: 8
Số block: 5

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Ski Erg
Sled
Treadmill
Wallball
Sled Rope

Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/20s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
- Wallball Faux Slams45s
- KB Hanging Sumo Squat45s
- Walkout Pushup45s
- Lunge and Twist45s
- RowErg45s
  Thay bằng: SkiErg
Endurance Intervals
Intervals · 42 phút · Tập 3 phút / Nghỉ 30s · 12 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 3 min Work/ 30s Rest, 12 Rounds
Ghi chú của coach
Divide class into 4 zones, each lasting 3 minutes with a 30-second transition. Zones 1 and 3 focus on steady aerobic efforts on machines. Zone 2 requires pulling the sled for maximum distance in 3 minutes with competition weight. Zone 4 is the hardest, using medium to large weights for high intensity and fatigue
- Zone 13 phút
  RPE 7.5+
  - Run3 phút
    Thay bằng: RowErg / SkiErg
- Zone 2Sled PullThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- Zone 33 phút
  RPE 7.5+
  - RowErg3 phút
    Thay bằng: SkiErg
- Zone 4
  Ascending AMRAP - add 2 reps to Cluster and Deadlift High Pull each round (Reverse Lunge remains the same)
  - DB Clusters
  - DB Deadlift to High Pull
    Thay bằng: KB Deadlifts to High Pull
  - DB Reverse Lunges
"I Go, You Go" Power Efforts
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 16 phút · Tập 20s / Nghỉ 0s · 48 vòng
Xoay trạm
Rep/Interval Scheme: 20s Work/ 0s Rest, 48 Rounds. Athletes will complete their Zone 6x each, then switch zones. They then return to their original zone & repeat everything again
Divide class into two zones. Athletes alternate every 20s for 6 rounds. Max effort in each zone. Restart at original zone after completion. Encourage full exertion
- Zone 140s
  I go, you go Ski sprints (6 Rounds each). Partner 1: Sprint, Partner 2: Rest
  - Ski Erg Sprint20s
    Partner 1
  - Nghỉ 20s (Partner 2)
- Zone 240s
  I go, you go Sled push sprints (6 Rounds each). Partner 1: Sled push @ Competition Weight, Partner 2: Rest
  - Underhand Sled Push20s
    Partner 1
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Nghỉ 20s (Partner 2)
Lunge Finisher
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Improves lunges and wall balls. Builds strength and confidence after a race. Core bracing aids wall balls, lunges target zone 7. Encourage athletes to count reps, aiming for 80-100
- KB Goblet Reverse Lunge
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference