Complete

Complete #2

Thời lượng: 50 phút
RPE mục tiêu: 7
Số block: 5

Dụng cụ

Box
Dumbbell
Kettlebell
Ski Erg
Sled
Suspension Trainer
Treadmill
Wallball

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
If athletes complete the circuit, they should restart. Repeat the circuit until 4 minutes elapse
- Quadruped Hip Cars
- KB Jefferson Curls
- Cossack Squats
- Extreme Mountain Climbers with Pushups
Phần chính
Intervals · 24 phút · Tập 2:30 / Nghỉ 30s · 8 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 2:30 Work/30s Rest, 8 Rounds
Run & Ski at RPE 7-8. Sled weight should be competition weight
- Zone 1Run2:302:30Thay bằng: RowErg / SkiErg
- Zone 21s
  Once complete, repeat until the time is up
  - Overhand Sled Push
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Suspension Trainer Sled Squat Hikes
- Zone 3SkiErg2:302:30
- Zone 41s
  Every 25m, Perform 5 Kettlebell Deadlifts
  - KB Farmer's Carry
  - KB Deadlift
How to Close A Race
Tập theo cặp · 15 phút · Tập 15 phút / Nghỉ 0s
Xoay trạm
Partner 1 performs DB Split squats and runs during partner 2's wallballs. Use competition weight for wallballs. DB can be held in dual, single, goblet, or hang position
- DB Split Squats
  Partner 1
- Runhết thời gian còn lại
  Thay bằng: RowErg / SkiErg
- Wallballs
  Partner 2 TIMER
  Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Bài kết thúc
AMRAP · 2 phút · Tập 2 phút / Nghỉ 0s
Weights should add up to at least 1/3-1/2 of your total Bodyweight
- DB Push Press
Stretch/Cooldown
Thả lỏng · 5 phút
Coach’s Preference