Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform the workout for 5 minutes. Complete as many rounds as possible
Cat-Cow45s
KB Hanging Sumo Squat45s
Walkout Pushup45s
Lunge and Twist45s
RowErg45s
Thay bằng: SkiErg
Complete
Complete #68
- 75 phút
- 9
- 4
- Dumbbell
- Kettlebell
- Row Erg
- Sled
- Wallball
- Ski Erg
Sustained Output
Tập theo cặp · 46 phút · Tập 20 phút / Nghỉ 3 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 20 min Work, 3 min Rest, 2 Rounds
Ghi chú của coach
Divide the class into 2 Zones. Each zone lasts 20 minutes with a 3-minute transition. Zone 1: A partner workout using the ski erg for timing. Scale the calorie count down if needed. The sled push is a cluster set, with athletes pushing the sled for 10m. Rest for 20 seconds between each sled push, repeating for as many rounds as possible. The sled push should be a hard effort each time. Zone 2: An individual 16-minute chipper comprising 4 exercises. Athletes must complete each exercise before moving to the next. If an athlete finishes all 4 tasks, they should restart with the lunges
Zone 11s
Partner Workout
Underhand Sled Push
Partner 2
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Nghỉ 20s (Partner 2)
Zone 21s
Chipper Strength - all counts total
DB OH Reverse Lunge
Alt DB Snatches
DB Bent Over Rows
Double Crunches
Phần cường độ
Intervals · 20 phút · Tập 1:15 / Nghỉ 25s · 12 vòng
Xoay trạmRep/Interval Scheme: 75s Work/ 25s Rest, 12 Rounds
Ghi chú của coach
Set the clock to 75s work and 25s recovery for 12 rounds (3 full circuits). The row is the key; athletes should row as hard as possible. Burpees include ascending pushups: 1 burpee, 1 burpee with 2 pushups, and then 1 burpee with 3 pushups; restart from 1 pushup on returning. In Zone 3, the goal is to complete as many wall balls as possible; challenge athletes to go unbroken. In Zone 4, test if athletes can hold onto the kettlebells for the entire 75s each round
Zone 11s
RPE 9.5
RowErg
Thay bằng: SkiErg
- Zone 2Ascending Burpee Push up1s
- Zone 3Wallballs1sThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 4KB Farmer's Carry1s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference