Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Guide athletes through movements in advance or in real time using an interval timer
Cat-Cow35s
90-90 Transitions35s
Hamstring Bridge35s
Cossack Squats35s
Extreme Mountain Climbers with Pushups35s
Bear Crawl35s
Intervals · 40 phút · Tập 18 phút / Nghỉ 2 phút · 2 vòng
Divide athletes into 2 groups, one for each zone. Focus on maintaining lactate threshold pace during runs and ski efforts. Zone 1 involves running intervals; coach must call start and finish. Intensity should reach an RPE of 8 for low threshold efforts. Ensure athletes achieve consistent or improving splits each round. Monitor their pace and accountability; avoid running too hard. Recovery runs are long to aid gradual recovery for the next effort. Zone 2 uses SkiErg with similar intensity to runs but for shorter durations. Encourage steady skiing for full distance; partner does 10x DB thrusters. Promote seamless transition from skiing to weights, saving recovery for the rower. Utilise this time to coach row and ski technique for improvement
Zone 15 phút
Running Intervals - Complete 4 Rounds, Ending on the Fourth 3 minute Run
Run2 phút · RPE 5
Thay bằng: RowErg / SkiErg
Run3 phút · RPE 8
Thay bằng: RowErg / SkiErg
Zone 2
Partner 1
Time Cap: 2:15
SkiErg400-500 m · RPE 8
Partner 2linh hoạt
Until Partner 1 finishes
DB Thrusters10 reps
RowErghết thời gian còn lại · RPE 5
Thay bằng: SkiErg
AMRAP · 2 phút
Introduce the DB Couplet in 1 minute. Challenge athletes for maximum reps. Athletes need an open space to complete rounds. Focus on improving burpee broad jumps and wall balls
DB Weighted Burpee5 reps
Pushups10 reps
Thả lỏng · 5 phút
Coach's Preference