Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
SkiErg45s
Bowler Lunges45s
Blast Off Push-ups45s
Situp to Glute Bridges45s
KB Jefferson Curls45s
Foundational
Foundational #72
- 50 phút
- 8
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Suspension Trainer
- Treadmill
- Wallball
Phần chính
Intervals · 40 phút · Tập 1 phút / Nghỉ 20s · 30 vòng
Phần chínhXoay trạmRep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (8 mins per zone)
Ghi chú của coach
Class capacity is 30 athletes. Athletes will stay at each zone for 8 minutes. Each athlete performs 60 seconds at a station before switching. There is a 20-second transition time between stations. Athletes will complete a total of 3 rounds at each station. Athletes will perform 6 rounds at each zone before moving on. Athletes will not return to a previously visited zone. Intervals are designed to reach RPE 9. Athletes should exert maximum effort during workouts
Zone 1
A - Deadlifts, B - Row
DB Deadlifts
Thay bằng: KB Deadlift
RowErg
Thay bằng: SkiErg
Zone 2
A - Hercules Burpee, B- Hollow Body Flutter Kicks
Hercules Burpee
Hollow Body Flutter Kicks
Zone 3
A - Sled Hikes, B - Run
Suspension Trainer Sled Squat Hikes
Run
Thay bằng: RowErg / SkiErg
Zone 4
A - Skierg, B - KB Mixed Grip Carry (Switch OH Hand Every 20m)
SkiErg
KB Mixed Load Carry (High)
Zone 5
A - Run, B - Wallball over the top slams
Run
Thay bằng: RowErg / SkiErg
Wallball Alternating Overhead Rotational Slams
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference