Complete

Complete #70

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

Dụng cụ

Barbell Plate
Box
Dumbbell
Row Erg
Sandbag
Ski Erg
Sled
Treadmill
Wallball

Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide the class into 5 groups. Spread groups across 5 zones. Keep the warm-up quick and simple
- Cat-Cow45s
- Iron Cross Kicks45s
- Walkout Pushup45s
- Lunge and Twist45s
- SkiErg45s
Compromised Efforts
Intervals · 42 phút · Tập 3 phút / Nghỉ 0s · 14 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 3 min Work/ 0 min Rest, 14 Rounds
Ghi chú của coach
Divide class into 4 Zones. Set clock for 3 minutes of work, 1 minute of rest, for 14 Rounds. Each zone lasts 3 minutes. Athletes work for 12 minutes across all 4 zones, followed by a 3 minute rest. Athletes resume immediately after the rest period. The clock begins immediately after each zone completion. Aerobic work is done on the rower and during running. Couplets represent the more challenging part of the workout. Use medium weight DBs
- Zone 11s
  RPE 6.5
  - Run
    Thay bằng: RowErg / SkiErg
- Zone 21s
  Couplet
  - Burpees Chest to Floor
  - Wallballs
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 31s
  RPE 6.5
  - RowErg
    Thay bằng: SkiErg
- Zone 41s
  Couplet
  - DB Thrusters
  - DB Step Ups
Interval cường độ cao
Intervals · 18 phút · Tập 1 phút / Nghỉ 30s · 12 vòng
Xoay trạm
Rep/Interval Scheme: 60s Work/ 30s Rest, 12 Rounds
Divide the class into 4 groups. Set the clock for 60 seconds of work and 30 seconds of rest. Complete 12 rounds in total. 30 seconds is sufficient for athletes to recover for the next effort. Running and skiing are challenging; substitute with a bike or rower if needed
- Zone 11s
  SPRINT - RPE 9
  - Ski Erg Sprint
- Zone 21s
  Switch legs every 8 reps
  - Sandbag Deficit Split Squat Back rack
- Zone 31s
  SPRINT - RPE 9
  - Run
    Thay bằng: RowErg / SkiErg
- Zone 41s
  Competition Weight
  - Underhand Sled Push
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Bài kết thúc
AMRAP · 2 phút · Tập 2 phút / Nghỉ 0s
Build physical and mental strength for 2 minutes. Physical focus on chest, shoulders, and triceps. Mental focus on resisting the urge to put the weights down. Athletes should use a medium weight
- DB Hex Floor Press
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference