Complete

Complete #59

Thời lượng: 50 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Sandbag
Ski Erg
Sled
Treadmill

Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide athletes into 5 groups. Utilise 5 zones. Keep warm-up quick and simple
- Plank Jack Push-ups45s
- KB Jefferson Curls45s
- 90-90 Transitions45s
- Extreme Mountain Climbers45s
- Lateral Lunges45s
Engine Builder
Intervals · 32 phút · Tập 1:30 / Nghỉ 30s · 16 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 90s Work/ 30s Rest, 16 Rounds
Ghi chú của coach
Set clock to 90s/30s; 16 Rounds. There are 4 zones. Each is 4 minutes long with zero transition time. The clock for a round begins as soon as the previous round ends, which means athletes are working constantly for 32 minutes and must maintain urgency. The paces are not overly aggressive on the Ergs, but 4 minutes is a challenging amount of time in a particular zone. Each zone has a secondary exercise, then back to the original exercise
- Zone 11s
  RPE 8
  - SkiErg
- Zone 2Burpee Broad Jumps1sThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
- Zone 31s
  RPE 8
  - Run
    Thay bằng: RowErg / SkiErg
- Zone 4Underhand Sled Push1sThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Double Tabata Finisher
Double Tabata · 8 phút · Tập 40s / Nghỉ 20s · 8 vòng
Xoay trạm
Rep/Interval Scheme: 40s Work/ 20s Rest, 8 Rounds
This is a Double Tabata format. Set the clock for 40s/20s; 8 Rounds. Athletes will go at MAXIMUM EFFORT for 2 rounds, before switching to the next zone and repeating. The 2nd 20 second rest is a transition period
- Zone 1DB Squat Cleans40s1s
- Zone 2Sandbag Walking Lunges40s1sThay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- Zone 3Row Sprint40s1s
- Zone 4KB Z Press40s1s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference