Khởi động
Intervals · 5 phút · Tập 40s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 40s Work/ 20s Rest, 5 Rounds
Cat-Cow40s
Walkout Pushup40s
Low Squat T Spine Rotations40s
KB Halo40s
Situp to Glute Bridges40s
Foundational
Foundational #95
- 51 phút
- 7
- 3
- Barbell Plate
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Sled Rope
Phần chính
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Phần chínhXoay trạmRep/Interval Scheme: 1:45s Work /30s Rest; 18 Rounds (Each Zone = 13:30)
Ghi chú của coach
Class Capacity: 30 athletes, 6 per station, 12 per zone. Athletes stay at each zone for 13 minutes, performing 1:45 at each station. 30 seconds allowed for station switching. Athletes complete each station 3 times before moving to the next zone. No return to previous zones once left. Zone transition lasts 30 seconds. Last zone duration is 13 minutes. Example sequence: 1A, 1B, 1A, 1B, 1A, 1B; 2A, 2B, 2A, 2B, 2A, 2B; 3A, 3B, 3A, 3B, 3A, 3B
Zone 110s
A - Tricep Kickback and Lateral Raise, B - Row, rest repeat
DB Tricep Kickback
DB Bent Arm Lateral Raise
RowErg
Thay bằng: SkiErg
- Nghỉ 10s
Zone 210s
A - Sled Pulls, B - Ski, rest, repeat
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
SkiErg
- Nghỉ 10s
Zone 3
A- Deficit Split Squat, B - Bent over row and floor press
Dual KB Hanging Deficit Split Squats
Switch legs every 12 reps
DB Bent Over Rows
DB Floor Press
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference