Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones to utilise. Evenly divide athletes among the zones. Rotate in a circle for simplicity
A-Skips40s
90-90 Transitions40s
Inchworm Pushup40s
KB Squat Jacks40s
SkiErg40s
Intervals · 40 phút · Tập 5 phút / Nghỉ 0s · 8 vòng
Rep/Interval Scheme: 5 min Work/0s Rest, 8 Rounds
5min/0s timer; 8 rounds, 5 minutes at each station. Constant effort for 40 minutes, RPE of 7 during runs. Zone 2: 50 KB swings followed by rowing. Maintain a manageable pace for runs. Use competition KB weight; scale back if needed. Ski Erg: 500m ski, max distance sled push. Push hard at competition weight for leg fatigue
Zone 15 phút
RPE 7
Run5 phút
Thay bằng: RowErg / SkiErg
Zone 2
Row @ RPE 7-8 for remainder
Russian KB Swings
RowErg
Thay bằng: SkiErg
Zone 35 phút
RPE 7
Run5 phút
Thay bằng: RowErg / SkiErg
Zone 4
Skierg and then max distance sled push with suspension trainer drag back (12m each way)
SkiErg
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Suspension Trainer Backward Sled Drag
Thả lỏng · 5 phút
Coach's Preference