Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones available for class division. Evenly distribute athletes among the zones. Rotate in a circle for simplicity
Inchworm Pushup40s
90-90 Transitions40s
Pogo Jumps40s
Cossack Squats40s
Speed Skaters40s
Intervals · 42 phút · Tập 42 phút / Nghỉ 0s
Increasing Intensities = Rep/Interval Scheme: 20 min Work/ 2 min Rest
Divide class into 2 groups. Set 20-minute work, 2-minute rest, 2 rounds. Zone 1: 20-minute run block with 3 efforts of 6 minutes each, including 60 seconds of jogging recovery. Focus on improving aerobic foundation. Zone 2: Partner workout with a 500 or 600m row followed by push-ups. Complete push-ups quickly, then transition to an easy recovery ski
Zone 120 phút
20 minute Run
Run6 phút · RPE 7
Thay bằng: RowErg / SkiErg
Jogging Recovery1 phút · RPE 4
Run6 phút · RPE 7
Thay bằng: RowErg / SkiErg
Jogging Recovery1 phút · RPE 4
Run6 phút · RPE 7
Thay bằng: RowErg / SkiErg
Zone 2linh hoạt
20 minute Partner Workout
RowErg500-600 m · RPE 7
Partner 1 TIMER
Thay bằng: SkiErg
Pushups25-30 reps
Partner 2
SkiErghết thời gian còn lại · RPE 4
Thả lỏng · 5 phút
Coach's Preference