Complete

Complete #171

Thời lượng: 73 phút
RPE mục tiêu: 8
Số block: 5

Dụng cụ

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

Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
- Cat-Cow45s
- Lateral Lunges45s
- Hollow Body Jacks45s
- Knee Tuck Push-ups45s
- 90-90 Transitions45s
Cluster Sets
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 12 Rounds
Ghi chú của coach
Divide the class into 4 zones. Set the clock to 2:30/30s for 12 rounds. Athletes have 2:30 in each zone, followed by 30 seconds to transition. Each athlete will complete 3 trips to each zone. Zone 1 consists of a couplet, with medium to heavy weights. Zone 2 and Zone 4 involve 2:30 tempo efforts. Zone 3 features a sled that should be difficult to move; aim for 20-30m
- Zone 11s
  Couplet
  - DB Squat Cleans5 reps
  - DB Step Ups10 reps
- Zone 21s
  RPE 7+
  - Runmax m
    Thay bằng: RowErg / SkiErg
- Zone 31s
  Competition weight
  - Sled Pullmax m
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- Zone 41s
  RPE 7
  - RowErgmax m
    Thay bằng: SkiErg
Phần cường độ
Intervals · 24 phút · Tập 5 phút / Nghỉ 1 phút · 4 vòng
Xoay trạm
Rep/Interval Scheme: 5 min Work/ 1 min Rest, 4 Rounds
Ghi chú của coach
Divide athletes evenly into 2 zones. Set the clock for 5 minutes of work followed by 1 minute of transition; repeat for 4 rounds. Each zone consists of a 5-minute partner workout. Athletes complete both zones and then repeat each zone. Zone 1 aims for extremely high intensity; athletes should require rest afterwards. Zone 2 focuses on completing Wall Balls unbroken before moving to the kettlebell for goblet squats and then resting
- Zone 11s
  "I Go, You Go" SkiErg Sprint
  - Ski Erg Sprint100 m
- Zone 21s
  Partner 1: Wallballs, Partner 2: Goblet Squat then rest for remaining time
  - Wallballs20 reps
    Partner 1 TIMER
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
  - KB Goblet Squats8 reps
    Partner 2
Bài kết thúc
Intervals · 3 phút · Tập 1 phút / Nghỉ 30s · 2 vòng
Xoay trạm
Rep/Interval Scheme: 60s Work/ 30s Rest, 2 Rounds
Athletes have 2 minutes to complete as many reps as possible. If equipment is limited, presses can be done with kettlebells. Half the class can start with pushups before switching
- Zone 1DB Hex Floor Pressmax reps1s
- Zone 2Pushupsmax reps1s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference