Complete #184 · Complete

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 5 minutes
- Cat-Cow4 reps
- Quadruped Hip Cars4 reps
- Divebomber Push-ups4 reps
- Low Squat T Spine Rotations8 reps
- Hollow Body Jacks12 reps
Partner Work
Tập theo cặp · 36 phút · Tập 16 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 16 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into 2 zones; each athlete needs a partner. Set a 16-minute work timer with 2 minutes transition between zones. Complete 2 rounds, one in each zone. In Zone 1, run at a steady pace and finish wall balls quickly for more rest. If wall balls are incomplete, transition straight to the run. In Zone 2, complete lifts quickly with heavy weight and maintain a controlled row for recovery
- Zone 1
  Partner Workout
  - Run600 m
    Partner 1 (TIMER)
    Thay bằng: RowErg / SkiErg
  - Wallballs50 reps
    Partner 2
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 2
  Partner Workout
  - RowErg
    Partner 1
    Thay bằng: SkiErg
  - DB Squat Cleans10 reps
    Partner 2 (TIMER)
  - DB Rack Squat10 reps
  - DB Reverse Lunges10 reps
Tabata Finisher
Tabata · 4 phút · Tập 20s / Nghỉ 10s · 8 vòng
Rep/Interval Scheme: 20s Work/ 10s Rest, 8 Rounds. Odd rounds - pushups, even rounds - jump squats
Individual tabata finisher; maximum effort required. Odd rounds: 1, 3, 5, and 7. Even rounds: 2, 4, 6, and 8
- Pushups20s
  Odd Rounds
- Jump Squats20s
  Even Rounds
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference