Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones for workouts. Evenly divide athletes among zones. Rotate in a circle for simplicity
Inchworm Pushup40s
90-90 Transitions40s
Lateral Pogo Jumps40s
Cossack Squats40s
Speed Skaters40s
Intervals · 42 phút · Tập 19 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 19 min Work/ 2 min Rest, 2 Rounds
Divide class into 2 groups; workout duration: 19min with 2min break. Zone 1: Athletes start with Rnd A, progressing to D; each round adds a new exercise. Exercises include 600m Run, followed by 10x Squat Cleans, then 15x DB Push Press, maintaining pace is crucial. If athletes complete Round D, they can repeat Rounds C, B, and A. Zone 2: 19 Partner Relay; partners alternate every 30 seconds with a target of 2000m on the row erg. After rowing, partners perform 30-second sprints on the ski erg; competition based on total metres
Zone 1
19 min Ascending Effort
Run600 m · RPE 7
A
Thay bằng: RowErg / SkiErg
DB Squat Cleans10 reps
B
DB Push Press15 reps
C
Pushups20 reps
D
Zone 21 phút
19 min Partner Relay
Row Sprint30s
I go, you go sprints until team reaches 2000m
Ski Erg Sprint30s
I go you go, Goal = Max distance skied
Thả lỏng · 5 phút
Coach's Preference