Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones. Evenly divide athletes among zones. Rotate in a circle for simplicity
A-Skips40s
90-90 Transitions40s
Glute Bridge Reachover40s
Pushup to Alt. Toe Touch40s
SkiErg40s
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
Zone 1 includes a clean run at RPE 7 and a KB chipper. Athletes must finish Rack Squats before Gorilla Rows. Goal is to maximise distance run or calories in time left after 60 gorilla rows. Zone 2 has two parts: 2A and 2B, with half the athletes in each, for 10 minutes. Sequence involves 5x 90 seconds on the erg at RPE 5-6, followed by 30 seconds at RPE 9. Transition between zones is 30 seconds; urgency is essential. Athletes complete only 4 sprints in the first erg zone and may opt for a 5th sprint in the second
Zone 17 phút
Run, Chipper then max distance run
Dual KB Rack squat30 reps
KB Gorilla Row60 reps
Runmax m · RPE 7
Thay bằng: RowErg / SkiErg
Run7 phút · RPE 7
Thay bằng: RowErg / SkiErg
Zone 2
5 rounds
A - SkiErg2 phút
SkiErg1:30 · RPE 6
SkiErg30s · RPE 9
B - RowErg2 phút
RowErg1:30 · RPE 6
Thay bằng: SkiErg
RowErg30s · RPE 9
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's Preference