Intervals · 5 phút · Tập 40s / Nghỉ 20s · 5 vòng
Five distinct zones exist. Divide class evenly among zones. Rotate in a circle for simplicity
OH Squats40s
90-90 Transitions40s
Walkout Pushup40s
KB Jefferson Curls40s
SkiErg40s · RPE 6
Intervals · 26 phút · Tập 3 phút / Nghỉ 15s · 8 vòng
Divide athletes into 4 groups. Work for 3 minutes, rest for 30 seconds, repeat for 8 rounds. Efforts must be above threshold. Athletes should perform at a very hard effort. Full recovery, including transition, is essential. Athletes will feel discomfort; efforts are HARD!
Zone 1linh hoạt
Run500-600 m · RPE 8
Thay bằng: RowErg / SkiErg
Zone 2linh hoạt
RowErg500-600 m · RPE 8
Thay bằng: SkiErg
Zone 3linh hoạt
Run500-600 m · RPE 8
Thay bằng: RowErg / SkiErg
Zone 4linh hoạt
SkiErg500-600 m · RPE 8
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 14 phút · Tập 6 phút / Nghỉ 1 phút · 2 vòng
Divide class into 2 groups for 2 rounds: 6 minutes work, 1 minute rest. Zone 1: First partner runs hard; second does 10 fast push-ups and holds plank. Focus on urgent transitions to achieve 3 runs each. Zone 2: Athletes pull hard for 150m, then rest until partner finishes. Encourage distance challenges or relay races for maximum effort
Zone 1
Partner Treadmill Sprints
Partner 2linh hoạt
Pushups10-15 reps
Low Plankhết thời gian còn lại
Zone 2
I Go, You Go Sprints
Partner 2
Thả lỏng · 5 phút
Coach's Preference