Intervals · 4 phút · Tập 35s / Nghỉ 5s · 6 vòng
Warmup should be quick and simple. All athletes can perform the same movements simultaneously
Intervals · 38 phút · Tập 2:30 / Nghỉ 40s · 12 vòng
Focus on improving race aspects: transitions, run pace, sled technique, and erg efficiency. Evenly divide athletes among the four zones. Zones 1 and 3: hard runs exceeding race efforts due to shorter duration. Zone 2: enhance sled pull technique, including rope management and cycle rate. Zone 4: start with leg taxing, transition to an efficient ski
#2
Sled Pull10 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Burpees Chest to Floor5 reps
#4
Sandbag Reverse Lunge40-50 reps
SkiErgRPE 8
AMRAP · 1 phút · Tập 1 phút / Nghỉ 0s
Thả lỏng · 5 phút
Coach's choice