Engine

Engine #13

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Khởi động
Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Xoay trạm
Guide athletes through movements using an interval timer
- #1Cat-Cow5 phút
- #290-90 Transitions
- #3Extreme Climber Push-ups
- #4Situp to Glute Bridges
- #5Cossack Squats
- #6Low Plank
Speed and Power
Intervals · 39 phút · Tập 18 phút / Nghỉ 1:30 · 2 vòng
Phần chínhXoay trạm
Final chance for athletes to increase intensity while decreasing volume. Zone 1: Intervals with a 2:30 cap per run and 90 seconds recovery for big recoveries. Zone 2: Surpass race intensity on machines, maintaining a recovery focus
- #1
  Speed Intervals (1:30)
  - Run500 m · RPE 8
    Thay bằng: RowErg / SkiErg
  - Jogging Recovery1:30 · RPE 4
- #2
  Erg Intervals : Spend 8.5 minutes in each zone, 60 seconds to transition between zones
  - #2A
    Calorie Row20 cal · RPE 8
    Calorie Row10 cal · RPE 4
  - #2B
    Calorie Ski20 cal · RPE 8
    Calorie Ski10 cal · RPE 4
Bài kết thúc
Intervals · 2:15 · Tập 35s / Nghỉ 10s · 3 vòng
Finisher targets core strength with 3 rounds. 35-second hollow body hold with 10-second recoveries. Focus on engaging abdominals and driving spine into the floor. Avoid arching the back and emphasise deep breathing. Encourage athletes to challenge themselves to go unbroken
- Hollow Body Hold
Thả lỏng
Thả lỏng · 4 phút
Coach's choice