Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 45s Work/ 15s Rest, 5 Rounds
Five distinct zones
SkiErg45s
Cossack Squats45s
Plank Jack Push-ups45s
RowErg45s
Thay bằng: SkiErg
90-90 Transitions45s
Engine
Engine #137
- 54 phút
- 1
- 3
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Treadmill
Phần chính
Tập theo cặp · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Zone 1 begins with a 1600m run at 1% incline; push moderately. Followed by 40 DB clusters, taking approximately 4+ minutes. Remaining time is a long run for maximum distance. Remind athletes of the time left for the final run. Zone 2 is a partner workout with an 800m or 1000m row (900m option available). The other partner performs Bulgarian split squats with two KBs, then push-ups until failure. Return to Bulgarian split squats after push-ups. This workout tests the body's limits
Zone 1
20 min Max Distance Test
- Task 1Run1600 mThay bằng: RowErg / SkiErg
- Task 2DB Clusters40 reps
- Task 3Runhết thời gian còn lạilinh hoạtThay bằng: RowErg / SkiErg
Zone 2
20 min Partner Workout
Partner 1
TIMER
RowErg800-1000 m · RPE 8
Thay bằng: SkiErg
Partner 2
Repeat once tasks are complete
KB Hanging Bulgarian Split Squat20 reps
Pushupsmax reps
Post Workout Stretch
Thả lỏng · 5 phút
Coach's Preference