Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones for workouts. Divide athletes evenly among zones. Rotate in a circle for simplicity
Runner's Lunge40s
90-90 Transitions40s
Walkout Pushup40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 8 Rounds
Divide class into 4 groups for tasks and machines. Set clock for 4min/1min; 8 rounds, complete circuit twice. Zone 1 and Zone 3 are identical; focus on contrast training. Include strength movement, explosive movement, and a run in training. Zone 2 combines rowing with step-ups, avoid rebounding. Emphasise power through the lead leg in Zone 2. Zone 4 targets abs and lats with pullover sit-ups, followed by skiing
Zone 1
Run at RPE 7.5 for remaining time
DB Thrusters
Jump Squats
Run
Thay bằng: RowErg / SkiErg
Zone 2
Row at RPE 7.5 for remaining time
Sandbag Step Ups
RowErg
Thay bằng: SkiErg
Zone 3
Run at RPE 7.5 for remaining time
DB Thrusters
Jump Squats
Run
Thay bằng: RowErg / SkiErg
Zone 4
Ski at RPE 7.5 for remaining time
Wallball Pullover Situp
SkiErg
Intervals · 3 phút · Tập 3 phút / Nghỉ 0s
Athletes should space out on the floor. No equipment required. Exercise to be taken to failure. Encourage counting of push-ups
Pushups
Thả lỏng · 5 phút
Coach's Preference