Complete

Complete #11

Thời lượng: 51 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Kettlebell
Row Erg
Sandbag
Ski Erg
Sled
Treadmill
Wallball
Dumbbell
Sled Rope

Khởi động
Intervals · 4 phút · Tập 30s / Nghỉ 10s · 6 vòng
Rep/Interval Scheme: 30s Work/10s Rest, 6 Rounds
- Cat-Cow30s
- 90-90 Transitions30s
- Hollow Body Jacks30s
- KB Deadlifts to High Pull30s
- Divebomber Push-ups30s
- Cossack Squats30s
Phần chính
Intervals · 36 phút · Tập 4 phút / Nghỉ 30s · 8 vòng
Phần chính
Rep/Interval Scheme: 4 min Work/ 30s Rest, 8 Rounds
Divide class into four groups. Each group completes 4 minutes per zone with 30 seconds to rotate. Athletes will perform two full circuits. Encourage athletes to maximise effort at their station. For small spaces, modify sled pulls or lunges as necessary
- Zone 1Run4 phút4 phútRPE 8+Thay bằng: RowErg / SkiErg
- Zone 2Sled Pull1sThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- Zone 32 phút
  Couplet
  - SkiErg
    RPE 8
  - Wallballs2 phút
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 42 phút
  Reverse or Forward Sandbag Lunge if space is limited
  - RowErg
    Thay bằng: SkiErg
  - Sandbag Walking Lunges2 phút
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Bài kết thúc theo cặp
Tập theo cặp · 6 phút · Tập 6 phút / Nghỉ 0s
Ghi chú của coach
One partner performs a farmer's carry sprint of 80-100m based on skill level. Can involve laps around the room or set distances. Partners switch after completing their turn. Other partner performs ascending pushup burpees. First burpee has one pushup, followed by two, then three, increasing until finished. Burpees return to one pushup after switching. RPE should be 10 as this is a finisher
- KB Farmer's Carry
  Partner 1 (TIMER)
- Ascending Burpee Push up
  Partner 2
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference