Engine #206 · Engine

Khởi động
Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones. Divide athletes evenly. Rotate in a circle for simplicity
- Bootstrapper40s
- 90-90 Transitions40s
- Divebomber Push-ups40s
- RowErg40s
  Thay bằng: SkiErg
- SkiErg40s
Non-Running Engine Work
Intervals · 40 phút · Tập 2 phút / Nghỉ 30s · 16 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 2 min Work/ 30s Rest, 16 Rounds
Divide class into 4 groups, timer set for 2min/30s; 16 Rnds, circuit done 4x. Zone 1 focuses on mastering step up technique for burpee broad jumps. Zone 2 and 4 are steady efforts on ergs. Zone 3, wall balls, aim for maximal reps with minimal breaks
- Zone 1Burpee Broad Jumps2 phút2 phútThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
- Zone 2RowErg2 phút · RPE 72 phútThay bằng: SkiErg
- Zone 3Wallballs2 phút2 phútThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 4SkiErg2 phút · RPE 72 phút
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference