Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Iron Cross Kicks45s
Cossack Squats45s
SkiErg45s
Lunge and Twist45s
Shoulder tap Pushup45s
Foundational
Foundational #158
- 50 phút
- 9
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Wallball
- Sled Rope
Phần chính
Intervals · 40 phút · Tập 1:15 / Nghỉ 25s · 24 vòng
Phần chínhXoay trạmRep/Interval Scheme: 1:15 Work/ 25s Rest, 24 Rounds (3 Circuits)
Each station has a single exercise. Pre-set equipment if you need to. Please note space can be tight with two movement based zones (sleds and rack carries), so adjust the length of those zones to accommodate all exercises
- Zone 1DB Devil's Pressmax reps
Zone 2
Max distance
Arms Only Sled Pullmax m
Zone 3
RPE 8
RowErgmax m
Thay bằng: SkiErg
Zone 4
Max Distance
KB Rack Carrymax m
Zone 5
RPE 8
SkiErgmax m
Zone 610s
DB thrusters, rest 10s then repeat
DB Thrusters6 reps
- Nghỉ 10s
- Zone 7Hollow Body Up and Overmax reps
- Zone 8Wallballsmax repsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference