Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 5 minutes
Cat-Cow
Quadruped Hip Cars
Walkout Pushup
Low Squat T Spine Rotations
Spiderman Climber
Complete
Complete #72
- 48 phút
- 7
- 4
- Dumbbell
- Ski Erg
- Sled
- Treadmill
- Sled Rope
Thể lực
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Phần chínhXoay trạmRep/Interval Scheme: 2:30 Work/ 30 Rest, 12 Rounds
Divide the class into 4 groups. Set the clock for 2:30 Work, 30s Rest, 12 Rounds. Efforts alternate between functional strength and aerobic. The run has a slightly higher RPE than the Ski. Zone 4 is the only couplet. Athletes should perform 10 pushups every 20m before continuing
Zone 1
RPE 8
Run
Thay bằng: RowErg / SkiErg
- Zone 2Sled PullThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 3
RPE 7
SkiErg
Zone 4
Every 20m, do 10 pushups
Burpee Broad Jumps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Pushups
Bài kết thúc
Intervals · 3 phút · Tập 45s / Nghỉ 0s · 4 vòng
Xoay trạmRep/Interval Scheme: 45s Work/ 0s Rest, 4 Rounds
Individual finisher with a 45s work, 0s rest, over 4 rounds. Objective: Complete maximum reps. Encourage athletes to track their total reps
DB Rack Squat45s
Jump Squats45s
Reverse Lunges45s
Jumping Switch Lunge45s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference