Complete

Complete #2

Thời lượng: 51 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Kettlebell
Row Erg
Ski Erg
Sled
Treadmill
Wallball

Có trong

Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Divide class into 5 groups across 5 zones. Keep warm-up quick and simple. If sufficient kettlebells are available, athletes can train simultaneously with the same movements
- #1Bootstrapper5 phút
- #2KB Squat Jacks
- #390-90 Transitions
- #4Inside-outside Plank Jumps
- #5Extreme Climber Push-ups
Race Specific Fitness
Intervals · 34 phút · Tập 15 phút / Nghỉ 2 phút · 2 vòng
Phần chính
Ghi chú của coach
Focus on threshold running and power output. Zone 1: Maintain sustained rowing power between sled pushes. Zone 2: Aim for 85% effort in threshold running; increase pace each round, jog during recovery. Set a 15-minute work clock with 2-minute transitions for 2 rounds. Divide athletes into two groups; Zone 1 requires partners. Sled push at competition weight; rowing should match Hyrox effort. Focus on maintaining pace throughout the 15 minutes. Running should exceed Hyrox effort, ensuring quality recovery to sustain performance
- #1
  - Partner 1RowErg400-500 m · RPE 8Thay bằng: SkiErg
  - Partner 2Overhand Sled PushUntil Partner 1 FinishesThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- #24 phút
  - Run3 phút · RPE 8
    Thay bằng: RowErg / SkiErg
  - Jogging Recovery1 phút · RPE 4
Bài kết thúc
Intervals · 6:20 · Tập 1:15 / Nghỉ 20s · 4 vòng
Xoay trạm
Focus on core strength and muscular endurance. Each zone lasts 1:15 with a 20-second transition. Athletes complete each zone once, aiming for maximum effort
- #1WallballsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- #2KB Rack Carry
- #3SkiErgRPE 8
- #4Low Plank
Thả lỏng
Thả lỏng · 5 phút
Coach's choice