Engine

Engine #117

Thời lượng: 51 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Row Erg
Ski Erg
Treadmill

Khởi động
Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Xoay trạm
Divide athletes into 5 distinct zones. Distribute athletes evenly among zones. Rotate in a circle for simplicity
- Zone 1Cat-Cow40s5 phút
- Zone 2Thread the Needle40s40s
- Zone 3Walkout Pushup40s40s
- Zone 4Lateral Pogo Jumps40s40s
- Zone 5Hot Feet Sprawls40s40s
Accelerations
Intervals · 32 phút · Tập 3:15 / Nghỉ 45s · 8 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 3:15 Work/ 45s Rest, 8 Rounds
Divide class into 4 groups. Set clock for 3:15 Work and 45s Rest; complete 8 rounds. Athletes start with a threshold effort, followed by a 60s sprint. 45s recovery during transition to the next Zone
- Zone 13:15
  - Run2:15 · RPE 7
    Thay bằng: RowErg / SkiErg
  - Run1 phút · RPE 9
    Thay bằng: RowErg / SkiErg
- Zone 23:15
  - RowErg2:15 · RPE 7
    Thay bằng: SkiErg
  - RowErg1 phút · RPE 9
    Thay bằng: SkiErg
- Zone 33:15
  - Run2:15 · RPE 7
    Thay bằng: RowErg / SkiErg
  - Run1 phút · RPE 9
    Thay bằng: RowErg / SkiErg
- Zone 43:15
  - SkiErg2:15 · RPE 7
  - SkiErg1 phút · RPE 9
Speed Finisher
Intervals · 9 phút · Tập 3:30 / Nghỉ 1 phút · 2 vòng
Xoay trạm
Set clock for 3:30 minutes with 60 seconds rest; complete 2 rounds. Each zone features a relay race for rowing and skiing. Teams compete to cover the most distance. After 3:30 minutes, athletes switch sides. Focus on competitive and enjoyable atmosphere
- Zone 1
  - Partner 125s
    TIMER
    Row Sprint25s · RPE 10
  - Partner 2
    Until Partner Finishes
    Nghỉ
- Zone 2
  - Partner 125s
    TIMER
    SkiErg25s · RPE 10
  - Partner 2
    Until Partner Finishes
    Nghỉ
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference