Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
High Plank Alternating Knee Tucks45s
Superman Rows45s
SkiErg45s
Bowler Lunge and Bicep Curl45s
Bird Dog45s
Foundational
Foundational #28
- 51 phút
- 7
- 3
- Dumbbell
- Row Erg
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sled Rope
Phần chính
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Phần chínhXoay trạmRep/Interval Scheme: 1:45 Work/ 30s Rest, 18 Rounds (Each zone= 13:30)
Ghi chú của coach
Class capacity: 36 athletes (6 per station, 12 per zone). Zone time: 13 minutes; 1:45 at each station, 30 seconds to switch stations. Each zone completed 3 times before moving zones; no return to previous zones. Zone transition: 30 seconds. Zones 1A, 2A, and 3A are power/aerobic; 1B, 2B, and 3B focus on general strength. 1B and 3B have a first task followed by a second within the remaining time. Only 2B features a couplet with alternating exercises for the full duration. Ensure adequate spacing for sled push/pull distance around all stations
Zone 1linh hoạt
A - Run, B - Situps then plank for remaining time
Run
Thay bằng: RowErg / SkiErg
Wallball Pullover Situp
Low Plankhết thời gian còn lại
Zone 2
A - Sled, P - DB exercises
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
DB Bicep Curls
DB Tricep Kickback
Zone 3
A - Row, B - Power ups then blast off pushups for remaining time
RowErg
Thay bằng: SkiErg
Power up
Blast Off Push-ups
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference