Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class evenly between 5 stations
Cat-Cow45s
Spiderman Pushup45s
Bootstrapper45s
KB Halo45s
Lateral Lunges45s
Foundational
Foundational #83
- 50 phút
- 6
- 3
- Bench
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sled Rope
Phần chính
Intervals · 40 phút · Tập 1:30 / Nghỉ 30s · 20 vòng
Phần chínhXoay trạmRep/Interval Scheme: 90s Work/ 30s Rest, 20 Rounds (8 mins per zone)
Ghi chú của coach
Athletes spend 8 minutes per zone, with 90 seconds at each station. 30 seconds are allocated for switching stations. Each athlete completes 2 rounds at each station and 4 rounds in a zone. Once athletes leave a zone, they do not return. 90s/30s intervals target an RPE of 7-8. Each zone includes a couplet of 2 exercises, aiming for maximum repetitions in 90 seconds
Zone 13 phút
A - Lalanne Plank, B - Row
Lalanne Plank1:30
RowErg1:30
Thay bằng: SkiErg
Zone 21:30
A - Couplet, B - Run
DB Bench Press
Pushups
Run1:30
Thay bằng: RowErg / SkiErg
Zone 33 phút
A - Mixed Carry, B - Skierg
KB Mixed Load Carry (High)1:30
SkiErg1:30
Zone 43 phút
A - Deadlifts, B - Wallballs
DB Deadlifts1:30
Thay bằng: KB Deadlift
Wallballs1:30
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 53 phút
A - Sled Pull, B - Step ups
Arms Only Sled Pull1:30
DB Step Ups1:30
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference