Complete

Complete #11

Thời lượng: 52 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Sandbag
Sled
Treadmill
Wallball

Có trong

Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Set up 5 separate zones or on-spot training. Each athlete requires just a kettlebell (KB)
- #190-90 Transitions5 phút
- #2KB Deadlifts to High Pull
- #3Cossack Squats
- #4Extreme Climber Push-ups
- #5Hamstring walkouts
Tập theo cặp
Tập theo cặp · 36 phút · Tập 16 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Divide athletes into 2 zones with partners. Each zone lasts 16 minutes with a 2 minute transition. Zone 1 focuses on compromised running and heavy sled pushes. Use competition weight for sleds. Zone 2 challenges athletes to perform unbroken wall balls and lunges
- Zone 1
  Compromised Running
  - Partner 1Overhand Sled Push30-40 mThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Partner 2RunRPE 7Until Partner 1 FinishesThay bằng: RowErg / SkiErg
- Zone 2
  Strength and Skills
  - Partner 1Wallballs25-35 repsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
  - Partner 2
    Sandbag Reverse Lunge16-20 reps
    Nghỉ (Until Partner 1 Finishes)
Bài kết thúc
Intervals · 6 phút · Tập 45s / Nghỉ 15s · 6 vòng
Xoay trạm
Muscular endurance finisher focuses on high reps with heavy weights. Emphasise pace and intensity during the workout. Monitor athletes to maintain schedule and start on time for 45 seconds
- Round 1Burpees Chest to Floor
- Round 2DB Deadlift to High PullThay bằng: KB Deadlifts to High Pull
- Round 3DB Push Press
Thả lỏng
Thả lỏng · 5 phút
Coach's choice