Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Five distinct zones for workouts. Distribute athletes evenly across zones. Rotate in a circle for simplicity
SkiErg40s
Walkout Pushup40s
90-90 Transitions40s
Hollow Body Flutter Kicks40s
KB Unilateral Farmer's Carry10 m · 40s
Tập theo cặp · 38 phút · Tập 17 phút / Nghỉ 2 phút · 2 vòng
Divide class into two groups: Zone 1 and Zone 2. Each Erg requires 3 rounds of 250m with a 30s rest. Goal is to regain composure and catch breath before running. Repeat at opposite zone, staying with partner. Sprint can be scaled to 200m if necessary. Sequence lasts 3-4 minutes, transitioning on the third 30s rest
Zone 1
Partner Workout
Partner 1 - 3 rounds30s
Partner 1 complete 3 rounds of Sprints with 30s rest before swapping
Treadmill Sprint250 m
Partner 2
Running until Partner 1 completes 3 rounds
Run
Until swap
Thay bằng: RowErg / SkiErg
Zone 230s
Partner Workout
Ski Erg Sprint3 reps · 250 m
Partner 1 TIMER
Runmax m
Partner 2
Thay bằng: RowErg / SkiErg
Double Tabata · 6 phút · Tập 40s / Nghỉ 20s · 6 vòng
Focus on intensity. Alternate exercises for recovery. Aim for unbroken 40-second efforts. Encourage form, pace, and explosiveness on jump squats
Zone 140s
Odd Rounds
Pushups40s
Zone 240s
Even Rounds
Jump Squats40s
Thả lỏng · 5 phút
Coach's Preference