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
Hamstring Bridge40s
90-90 Transitions40s
Plank Jack Push-ups40s
Extreme Mountain Climbers40s
SkiErg40s
Intervals · 41 phút · Tập 41 phút / Nghỉ 0s
Divide class into teams of 4, sending one to each zone. Zone 1 (The Row) acts as timer; rotate after 600m or 700m. Zones 2 and 4 are RPE 5, focusing on relaxed aerobic work. Row and Split Squats are harder efforts. Ski and Run teach body stability under duress. Deficit split squat has front foot elevated for deeper movement
Zone 1
TIMER
RowErg
Thay bằng: SkiErg
Zone 2
RPE 5 until Zone 1 finishes
SkiErg
Zone 320s
Complete 8 reps per leg, rest 20 seconds then repeat
DB Deficit Split Squat
Zone 4
RPE 5 until Zone 1 finishes
Run
Thay bằng: RowErg / SkiErg
Thả lỏng · 5 phút
Coach's Preference