Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Athletes complete each round once. Can set as stations or rounds. Athletes can train on the spot
- #1Cat-Cow5 phút
- #2Extreme Climber Push-ups
- #3Bootstrapper
- #4KB Halo
- #5Cossack Squats
Foundational
Foundational #5B
- 49 phút
- 6
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Treadmill
Phần chính
Intervals · 40 phút · Tập 1:30 / Nghỉ 30s · 20 vòng
Phần chínhXoay trạmGhi chú của coach
Focus on muscular endurance and lactate threshold. Weekly 'B' workout includes lunges, farmer’s carries, and accessory strength. Increased machine work, particularly more erging. Class capacity is 30 or 40, based on available equipment. Each Zone has two stations (A and B). Athletes stay at each zone for 8 minutes, 90 seconds per station, with 30 seconds to switch. Complete 2x on each station, 4 rounds per zone without returning. Intervals are designed for RPE 7-8. Work maximised in each 90-second round. This week highlights: Farmer’s Carry, Sled Push, Lunges, along with running and erging. Weight recommendations: DB Bicep Curls (Light to Medium), Bent Arm Sled Push (Competition), KB Farmer’s Carry (Competition), Sandbag (Competition)
#1
#1Alinh hoạt
DB Alt Supinated Bicep Curl20 reps
Pushupshết thời gian còn lại
- #1BSkiErgRPE 8
#2
- #2AOverhand Sled PushThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- #2BRowErgRPE 8Thay bằng: SkiErg
#3
- #3AKB Farmer's Carry
- #3BRunRPE 8Thay bằng: RowErg / SkiErg
#4
#4A
Inside-outside Plank Jumps20 reps
Alternating Jackknife Situp10 reps
- #4BSkiErgRPE 8
#5
- #5ASandbag Walking LungesThay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- #5BRowErgRPE 8Thay bằng: SkiErg
Thả lỏng
Thả lỏng · 4 phút
Coach's choice