Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Low Plank Hip Rotations45s
A-Skips45s
OH Bowler Lunge45s
Spiderman Pushup45s
90-90 Transitions45s
Foundational
Foundational #169
- 50 phút
- 7
- 3
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sled Rope
Phần chính
Intervals · 40 phút · Tập 1:30 / Nghỉ 30s · 20 vòng
Phần chínhXoay trạmGhi chú của coach
Class capacity: 30 athletes. 8 minutes spent in each zone. Stations are 90 seconds each. Structure: part A 90s, transition 30s, part B 90s. 30-second transition between stations. 2 rounds at each station. 4 rounds in each zone before moving on. No return to zones once exited. Intervals aim for RPE of 7-8
Zone 11s
A - Step ups, B - Run
Sandbag Step Upsmax reps
Runmax m
Thay bằng: RowErg / SkiErg
Zone 21s
A - Rack Carry, B - Skierg
KB Rack Carrymax m
SkiErgmax m
Zone 31s
A - Frontal to Lateral Raise, B - Sled Pull
DB Front to Lateral Raisemax reps
Sled Pullmax m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 41s
A - Lunges, B - Row
KB Goblet Reverse Lungemax reps
RowErgmax m
Thay bằng: SkiErg
Zone 51s
A - Low Plank, B - Wallballs
Low Plankhết thời gian còn lại
Wallballsmax reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference