Khởi động
Giới thiệu · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Warmup can be sequential or in 5 separate zones
- #190-90 Transitions5 phút
- #2Russian KB Swings
- #3Cossack Squats
- #4Walkout Pushup
- #5Hamstring Bridge
Complete
Complete #8
- 52 phút
- 9
- 4
- Dumbbell
- Kettlebell
- Row Erg
- Sled
- Treadmill
- Sled Rope
Công suất
Tập theo cặp · 36 phút · Tập 16 phút / Nghỉ 2 phút · 2 vòng
Phần chínhGhi chú của coach
Divide athletes into 4 zones, each lasting 2:45 with a 30 second transition. Zone 1: Rower pace is less intense for energy conservation for the sled pull; focus on steady breathing and cycle rate. Zone 2: Practise compromised running with ascending runs at threshold; high rep DB work between runs using medium weights; focus on thrusters as the real challenge
Zone 1
- Partner 1RowErg700-800 m · RPE 7Thay bằng: SkiErg
Partner 2
Until Partner 1 finishes
Sled Pull78-103 kg
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 2
Strength Running (+100m each run)
Run400 m · RPE 8
+100m each run
Thay bằng: RowErg / SkiErg
DB Thrusters15 reps
DB Bent Over Rows15 reps
AMRAP Finisher
AMRAP · 6 phút
Add 5 reps each round to KB Swings, Burpees remain fixed
Ghi chú của coach
Athletes spread out around the room. Complete as many reps as possible. Kettlebell (KB) should be competition weight or heavier. Perform burpees quickly to challenge grip. Burpees fixed at 5 reps each round, KB swings increase by 5 reps each round. KB becomes increasingly difficult to hold during the workout. Athletes should count their reps
Russian KB Swings5 reps
+5 reps every round
Burpees Chest to Floor5 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's choice