Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
SkiErg45s
Bowler Lunges45s
Rotational Push-ups45s
Situp to Glute Bridges45s
Sandbag Good Morning45s
Foundational
Foundational #56
- 50 phút
- 7
- 3
- Barbell Plate
- Box
- Dumbbell
- Kettlebell
- Sandbag
- Ski Erg
- Sled
- Treadmill
- Wallball
- Bench
Phần chính
Intervals · 40 phút · Tập 1 phút / Nghỉ 20s · 30 vòng
Phần chínhXoay trạmRep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (8 mins per zone)
Ghi chú của coach
Athletes will stay at each zone for 8 minutes, performing 60 seconds at a particular station before switching to the other station. They have 20 seconds to switch stations (and zones). They will complete a total of 3x on each station and 6 rounds at a particular zone before moving to the next zone. Athletes will never return to that zone once they leave. 60s/20s intervals are designed to be RPE 9, so make sure they go hard!. Be aware of your spacing to ensure your sleds have room. Each should use an 8-10m track if you have the space
Zone 11s
A - GTOH, B - Hollow Body Up and Over
BB Plate Ground To Overhead (GTOH)
Hollow Body Up and Over
Zone 21s
A - Run, B - Goblet Squats
Run
Thay bằng: RowErg / SkiErg
KB Goblet Squats
Zone 31s
A - Sled push, B - Hex Floor Press
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
DB Hex Floor Press
Zone 41s
A - Skierg, B - Wallballs
SkiErg
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 51s
A - Snatches, B - Step ups
Alt DB Snatches
Sandbag Step Ups
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference