Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Low Plank Hip Rotations45s
A-Skips45s
Lateral Lunges45s
Spiderman Pushup45s
90-90 Transitions45s
Foundational
Foundational #53
- 50 phút
- 7
- 3
- Barbell Plate
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Sled
- Treadmill
- Sled Rope
Phần chính
Intervals · 40 phút · Tập 1:30 / Nghỉ 30s · 20 vòng
Phần chínhXoay trạmRep/Interval Scheme: 90s Work/ 30s Rest, 20 Rounds (8 mins per zone)
Ghi chú của coach
Athletes will stay at each zone for 8 minutes, performing 90 seconds at a particular station before switching to the other station. They have 30 seconds to switch stations (and zones). They will complete a total of 2x on each station and 4 rounds at a particular zone before moving to the next zone. Athletes will never return to that zone once they leave. 90s/30s intervals are designed to be RPE 7-8
Zone 11s
A - Snatches, B - Run
Dual DB Snatch
Run
Thay bằng: RowErg / SkiErg
Zone 21s
A - KB Carry, B - Row
KB Mixed Load Carry (High)
RowErg
Thay bằng: SkiErg
Zone 31s
A - Sled Pull, B - Row
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
RowErg
Thay bằng: SkiErg
Zone 41s
A- Split Squats, B - Burpee to Plate
Sandbag Bulgarian Split Squat
Burpee to Plate
Zone 51s
A - Mountain climbers then low plank, B - DB 1 arm row
Mountain Climbers
Low Plankhết thời gian còn lại
DB 1 Arm Row
Thay bằng: Kettlebell 1 Arm Row
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference