Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
These are 5 distinct zones. Divide your class evenly amongst them. Rotate in a circle if possible for simplicity
Lunge and Twist40s
90-90 Transitions40s
Inchworm Pushup40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 44 phút · Tập 44 phút / Nghỉ 0s
Evenly divide your class into 4 groups. The rower determines the timing . Each zone begins as a relatively relaxed 4 minute effort (RPE 6 or 6.5). After Athletes complete 4 minutes at each zone, they remove a minute and add 1 to the RPE. 2nd Lap: 3min efforts = RPE 7-7.5, 3rd Lap: 2 min Efforts = RPE 8-8.5, 4th Lap: 1 min Efforts = RPE 9-9.5. Encourage your athletes to all transition quickly and start rowing TOGETHER to keep the class rotating together. Provide 15 seconds to transition between zones. This means they have to move with urgency when changing stations
Zone 1
TIMER - Reduce by 1 minute each round but add 1 RPE each round
RowErg
Thay bằng: SkiErg
Zone 2
Reduce by 1 minute each round but add 1 RPE each round
Run
Thay bằng: RowErg / SkiErg
Zone 3
Reduce by 1 minute each round but add 1 RPE each round
SkiErg
Zone 4
Reduce by 1 minute each round but add 1 RPE each round
Run
Thay bằng: RowErg / SkiErg
Thả lỏng · 5 phút
Coach's Preference