Engine #130 · Engine

Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
5 distinct zones for workouts. Divide athletes evenly among zones. Rotate in a circle for simplicity
- Zone 1Lunge and Twist45s5 phút
- Zone 290-90 Transitions45s45s
- Zone 3Alt Lateral Bear Crawl45 reps
- Zone 4Hamstring Bridge45s45s
- Zone 5SkiErg45s · RPE 645s
Output Training
Intervals · 42 phút · Tập 3 phút / Nghỉ 30s · 12 vòng
Phần chínhXoay trạm
Ghi chú của coach
3min efforts, 30s transitions, 12 rounds; 4 zones. Athletes complete all zones 3x, switching every 3min with 30s to transition. Focus on quality efforts during runs and pace on ergs under fatigue. Zone 1 & 3: 3min running intervals at threshold. Zone 2: Heavy push press using full body power. Zone 4: 3min couplet with racked carries affecting core and shoulders before ski erg
- Zone 1Run3 phút · RPE 83 phútThay bằng: RowErg / SkiErg
- Zone 2
  - DB Push Press10 reps
  - Row Sprint150 m · RPE 9
- Zone 3Run3 phút · RPE 83 phútThay bằng: RowErg / SkiErg
- Zone 4
  - KB Rack Carry20 m
  - Ski Erg Sprint250 m · RPE 9
Thả lỏng
Thả lỏng · 5 phút
Coach's preference