Complete

Complete #95

Thời lượng: 50 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Sandbag
Ski Erg
Sled
Treadmill
Wallball
Sled Rope

Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups across 5 zones. Keep warm-up quick and simple
- Low Squat T Spine Rotations45s
- KB Rack Stationary March45s
- 90-90 Transitions45s
- Extreme Climber Push-ups45s
- RowErg45s
  Thay bằng: SkiErg
Interval theo vùng
Intervals · 32 phút · Tập 32 phút / Nghỉ 0s
Phần chínhXoay trạm
Ghi chú của coach
Set the clock for 32 minutes and divide into 4 groups. Timer on ski erg; athletes to complete the ski in 1:45 to 2 minutes, ski fast yet controlled. Zone 2: Alternate between exercises with medium weight and controlled pace for the full time. Zone 3: Controlled rowing for recovery with quality output. Zone 4: Focus on quick cycle rate during sled pulls for urgency
- Zone 1
  TIMER
  - SkiErg
- Zone 2
  Couplet
  - DB Push Press
  - Pushups
- Zone 3
  RPE 8
  - RowErg
    Thay bằng: SkiErg
- Zone 4Sled PullThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Interval Finisher
Intervals · 8 phút · Tập 1:30 / Nghỉ 30s · 4 vòng
Xoay trạm
Rep/Interval Scheme: 90s Work/ 30s Rest, 4 Rounds
Ghi chú của coach
Set clock for 90s/30s; complete 4 Rounds. Divide class into 4 groups; each athlete completes each zone once. Zone 1: Aim for unbroken, maximum reps. Zone 2 & 4: Run for maximum distance in 90 seconds, aggressive effort. Zone 3: Athletes should use competition weight and treat as lunge sprint
- Zone 1Wallballs1:301:30Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 21:30
  RPE 9
  - Run1:30
    Thay bằng: RowErg / SkiErg
- Zone 3Sandbag Walking Lunges1:301:30Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- Zone 41:30
  RPE 9
  - Run1:30
    Thay bằng: RowErg / SkiErg
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference