Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
KB Jefferson Curls45s
90-90 Heel Raise45s
RowErg45s
Thay bằng: SkiErg
DB Full body extension45s
Hamstring walkouts45s
Engine
Engine #91
- 50 phút
- 8
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Treadmill
- Wallball
Interval theo vùng
Tập theo cặp · 40 phút · Tập 20 phút / Nghỉ 2s · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 20 min Work/ 2 Rest, 2 Rounds
Ghi chú của coach
Divide class into Treadmill and Ergs zones, each for 20 mins. Treadmill athletes pre-set DBs for Squat Cleans and Squat Thrusts. Zone 1: Athletes run either 500m or 600m, then alternate DB exercises. Odd Rounds: After runs #1, 3, 5, 7, etc., do 20x DB Squat Cleans. Even Rounds: After runs #2, 4, 6, 8, etc., do 20x DB Squat Thrusters. Zone 2: Partner workout; Partner 1 is the timer, make the ski aggressive. Level 1: 400m Ski; Level 2: 500m Ski; rounds last approx. 1m:40s-2min
Zone 1
500m Run then - odd rounds squat cleans, even rounds squat thrusts
Run
Thay bằng: RowErg / SkiErg
DB Squat Cleans
Odd rounds
DB Squat thrust
Even rounds
Zone 2
Partner Workout
SkiErg
Partner 1 (TIMER)
Wallball Alternating Overhead Rotational Slams
Partner 2
RowErg
Thay bằng: SkiErg
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference