Engine #3 · Engine

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
If athletes complete the entire circuit, they should restart. Continue through the circuit until 4 minutes is reached
- Cat-Cow
- 90-90 Transitions
- Quadruped Hip Cars
- Plank Jack Push-ups
Tập theo cặp
Tập theo cặp · 68 phút · Tập 15 phút / Nghỉ 2 phút · 2 vòng
Phần chính
Rep/Interval Scheme: 15 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Half the athletes start on Zone 1, while the other half start on Zone 2. Split treadmills among groups. Athletes collaborate, completing machine work and exercises at Zone 2 before switching with their partner at Zone 1. The other partner runs until they switch. Complete as many rounds as possible in 15 minutes, working continuously without breaks. Take a 2-minute recovery before switching to the other Zone
- Zone 11s
  Partner 1: Run, Partner 2: complete row and push ups, then switch
  - Run
    Partner 1
    Thay bằng: RowErg / SkiErg
  - Pushups
    20x/25x/30x reps
- Zone 21s
  Partner 1: Run, Partner 2: complete ski and toe touches, then switch
  - Run
    Partner 1
    Thay bằng: RowErg / SkiErg
  - Vertical Toe Touches
    20x/25x/30x reps
Sprint Finisher
Tập theo cặp · 8 phút · Tập 1 phút / Nghỉ 0s · 8 vòng
Rep/Interval Scheme: 8 x 1 minute blocks
- Treadmill Sprint1 phút
  Partner 1
- Jump Squats
  Partner 2
- Nghỉ
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach’s Preference