Khởi động
Intervals · 4 phút · Tập 30s / Nghỉ 10s · 6 vòng
Xoay trạm
Rep/Interval Scheme: 30s Work/10s Rest, 6 Rounds
Cossack Squats30s
Extreme Mountain Climbers30s
Divebomber Push-ups30s
OH Squats30s
Situp to Glute Bridges30s
KB Jefferson Curls30s
Complete
Complete #1
- 51 phút
- 9
- 3
- Dumbbell
- Kettlebell
- Ski Erg
- Sled
- Treadmill
- Wallball
- Sandbag
Phần chính
Intervals · 42 phút · Tập 6 phút / Nghỉ 1 phút · 6 vòng
Phần chínhXoay trạmRep/Interval Scheme: 6 min Work/60s Rest, 6 Rounds
Ghi chú của coach
Long Intervals . Each Interval is 6 mins. That time is divided evenly between two stations. Athletes complete 3 mins, then move to next station. After completing 2 stations, athletes get a 60s rest before moving to next two. Coach is responsible for queuing athletes to switch stations at 3 minute mark. To make group larger, start half of your class at Stations 1&2, Half of Your Class At Stations 3&4
Zone 13 phút
Every 150m, stop and perform 5x KB Goblet Squats
SkiErg3 phút
KB Goblet Squats
Every 150m perform
- Zone 2Overhand Sled Push3 phút3 phútThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 33 phút
Run@ 5K race effort. Use a 2% incline if applicable
Run @ 5k Race Effort3 phút
Zone 43 phút
Every 20 Wall Balls, perform 10 DB Reverse Lunges
Wallballs3 phút
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
DB Reverse Lunges
Every 20 Wallballs
Stretch/Cooldown
Thả lỏng · 5 phút
Coach's Preference