Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Divide athletes into 5 stations. Rotate athletes every 20 seconds
- Zone 1Cat-Cow5 phút
- Zone 2SkiErgRPE 5
- Zone 3Inchworm Pushup
- Zone 4Hamstring walkouts
- Zone 5DB Lunge and Twist
Foundational
Foundational #2B
- 48 phút
- 7
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Treadmill
- Wallball
Phần chính
Intervals · 37 phút · Tập 1:45 / Nghỉ 35s · 16 vòng
Phần chínhXoay trạm10 Minutes Per Zone
Ghi chú của coach
Week 2 focuses on improving wall balls and burpee broad jumps. Increased work volume for rowing and running from the previous week. Class capacity: 32 athletes, with 4 per station and 8 per zone. Athletes stay 10 minutes in each zone, performing 1:45 at each station. 35 seconds allocated for switching stations and zones. Each athlete completes 2 rounds on each station and 4 rounds in a zone before moving on. No return to previous zones once left. 1:45/35s intervals aim for RPE 8; athletes should push hard. Rest only during assigned breaks in a zone. Weight recommendations: Dual DB Push Press - Medium Heavy to Heavy; DB Discus - Medium Weight; KB Swings - Medium to Heavy
#1
#1A10s
DB Push Press8 reps
- Nghỉ 10s
- #1BRunRPE 8Thay bằng: RowErg / SkiErg
#2
- #2ADB Discus16 reps8x per side
- #2BBurpee Broad JumpsThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
#3
#3A10s
Plyo Pushup8 reps
- Nghỉ 10s
- #3BRowErgRPE 8Thay bằng: SkiErg
#4
#4A10s
Russian KB Swings8 reps
- Nghỉ 10s
- #4BWallballsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng
Thả lỏng · 5 phút
Coach's preference