Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
Divebomber Push-ups4 reps
Lunge and Twist8 reps
Speed Skaters20 reps
Complete
Circuit 8 · Complete #2
- 49 phút
- 9
- 3
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sled Rope
Phần chính
Intervals · 40 phút · Tập 3:45 / Nghỉ 1:15 · 8 vòng
Phần chínhXoay trạmGhi chú của coach
Zones should flow in a circuit around the room; pre-set equipment if needed. Athletes will work for 3:45 for maximum reps or distance. Athletes complete each zone before rotating; only visit once, so work hard. Class capacity: 16 (2 per station), 24 (3 per station), 32 (4 per station)
Zone 1
Couplet
Underhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Sled Pull10 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- Zone 2SkiErg3:45 · RPE 83:45
Zone 3
Couplet
Blast Off Push-ups10 reps
Double Crunches10 reps
- Zone 4Run3:45 · RPE 63:45Thay bằng: RowErg / SkiErg
Zone 5
Couplet
Burpee Box Jump10 reps
DB Step Ups20 reps
- Zone 6RowErg3:45 · RPE 63:45Thay bằng: SkiErg
Zone 7
Couplet
KB Deadlifts to High Pull10 reps
KB Goblet Reverse Lunge20 reps
Zone 8
Every Break: 5 x Burpees
Wallballsmax reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Burpees Chest to Floor5 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference