Complete #64 · Complete

Khởi động
AMRAP · 5 phút · Tập 5 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 5 minutes
- Cat-Cow
- Quadruped Hip Cars
- Walkout Pushup
- Low Squat T Spine Rotations
- Extreme Climber Push-ups
Công suất
Intervals · 36 phút · Tập 5 phút / Nghỉ 1 phút · 6 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 5 min Work/ 1 min Rest, 6 Rounds
Ghi chú của coach
Divide the class into 2 groups. Set the clock for 5 minutes of work followed by 1 minute of rest, for a total of 6 rounds. Zone 1 involves running, followed by 30 dumbbell walking lunges, and then running for the remaining time. Athletes have 1 minute to recover before switching zones. Zone 2 consists of a “I Go, You Go” format with a 10m sled push, followed by rest until the partner finishes. Zone 2 can also be structured as a 10m push followed by a 20-second rest. Athletes will alternate between zones until each has completed both 3 times
- Zone 11s
  - Run
    Thay bằng: RowErg / SkiErg
  - DB Walking Lunges
  - Run
    Thay bằng: RowErg / SkiErg
- Zone 21s
  I Go, You Go - Partner 1: Sled push, Partner 2: Walking rest
  - Overhand Sled Push
    Partner 1 (TIMER)
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Nghỉ (Partner 2)
Bài kết thúc
AMRAP · 3 phút · Tập 1 phút / Nghỉ 0s · 3 vòng
Xoay trạm
Rep/Interval Scheme: 60s Work/ 0s Rest, 3 Rounds
Individual finisher workout. Set clock to 60s work and 0s rest; complete 3 rounds. The aim is to maximise total repetitions. Encourage athletes to keep track of their total reps
- Pushups1 phút
- Burpees Chest to Floor1 phút
- Pushups1 phút
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference