Engine

Engine #9B

Thời lượng: 50 phút
RPE mục tiêu: 8
Số block: 3

Dụng cụ

Row Erg
Treadmill
Ski Erg

Khởi động
Intervals · 5 phút
Xoay trạm
Ghi chú của coach
Warm-up consists of mobility and activation sections. Mobility requires 30 seconds per movement, with real-time demos by the coach. 2.5 minutes maximum for mobility section. Athletes must perform movements in synchronization. After completing mobility, all athletes move to the next section FRT (for remaining time). Activation involves dividing athletes into open lanes, such as 6 rows of 4. The coach will demo each movement for the lead group before starting. During “jog back,” half the lanes turn left, while the other half turn right. If movements finish early, the coach can choose to repeat activation or proceed to the main workout
- Mobility
  Athletes are all performing same movement/zone together
  - #1Cat-Cow30s30s
  - #290-90 Transitions30s30s
  - #3Glute Bridge Reachover30s30s
  - #4Seal Jacks30s30s
  - #5Walkout Pushup30s30s
- Activation
  Do not return to mobility. Once at Activation section, you remain here
  - #1
    6m of Walking Hamstring Scoop, continue in same direction for 6m Lunge & Twist, then jog back
    Walking Hamstring Scoops6 m
    Lunge and Twist6 m
    Jog Back
  - #2Butt Kickers12 mJog Back
  - #3High Knees12 mJog Back
  - #4Alt. Walking Lateral Lunge12 mJog Back
Thể lực
Intervals · 40 phút · Tập 9 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạm
Ghi chú của coach
Focus: athletes enhance capacity and speeds. Runners start with tempo-like runs at longer distances (week 5), increasing intensity to hard efforts over shorter distances (week 9). Athletes find a partner; half the teams in Zone 1, half the teams in Zone 2. Zone 1 is a solo effort. Zone 2 is a partner workout. Partner 1 (TIMER) escalates from tempo pace to near maximal effort. Partner 2 performs a rep-based task with urgency before transitioning to erg for active recovery at steady effort. 1Possible flow:. Zone 1 → Zone 2 → Zone 1 → Zone 2 or. Zone 2 → Zone 1 → Zone 2 → Zone 1. Running: Athletes focus on 400m-500m repeats at hard pace (RPE 8-9), encouraging accountability for effort and to applicable time caps. SkiErg: Start with threshold effort, finishing with near maximal effort while maintaining sound mechanics. Spiderman Climber: Stress the importance of transition urgency to the rowerg. RowErg: Athletes at RPE 6 engage in a controlled but focused recovery effort with sound technique
- Zone 1
  - Solo Repeats
    Run400-500 m · RPE 8
    2:30 Time Cap
    Thay bằng: RowErg / SkiErg
    Jogging Recovery150 m · RPE 4
    1:00 Time Cap
- Zone 2
  - Partner 1
    TIMER
    SkiErg200-250 m · RPE 7
    SkiErg200 m · RPE 9
  - Partner 2linh hoạt
    Spiderman Climber20-30 reps
    10x or 15x per side
    RowErghết thời gian còn lại · RPE 6
    Thay bằng: SkiErg
Thả lỏng
Thả lỏng · 5 phút
Coach's choice