Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
Situp to Glute Bridges8 reps
Extreme Climber Push-ups8 reps
Squat Jack12 reps
Foundational
Circuit 8 · Foundational #4
- 29 phút
- 8
- 3
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Wallball
- Bench
Phần chính
Intervals · 20 phút · Tập 40s / Nghỉ 20s · 20 vòng
Phần chínhXoay trạmGhi chú của coach
Class capacity: 16 (2 per station), 24 (3 per station), 32 (4 per station). Each zone has 40 seconds of work and 20 seconds of rest for 5 rounds before rotating. Example: 5 rounds of 40 seconds rowing followed by 20 seconds rest. Pre-set equipment is available if needed. Zones with multiple exercises involve constant work for the full 40 seconds
- Zone 1Wallballs40s40sThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 2SkiErg40s · RPE 940s
- Zone 3Sandbag Step Ups40s40s
Zone 440s
Use 10-12m Track
Underhand Sled Push40s
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 5DB Clusters40s40s
- Zone 6RowErg40s · RPE 940sThay bằng: SkiErg
- Zone 7Lateral Jump Burpees40s40s
- Zone 8Dual KB Deadlift40s40s
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference