Khởi động
Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Xoay trạm
Lead athletes through movements using an interval timer
- #1Cat-Cow5 phút
- #290-90 Transitions
- #3Hamstring walkouts
- #4Cossack Squats
- #5Walkout Pushup
- #6Extreme Climber Stretch
Engine
Engine #4A
- 51 phút
- 7
- 4
- Dumbbell
- Row Erg
- Ski Erg
- Treadmill
Phần chính
Intervals · 32 phút · Tập 14 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Focus on increasing aerobic capacity and improving erg and lunge fitness. Divide athletes into 2 groups for different zones. Zone 1: Self-guided 1600m run at 80% effort, time cap 7.5 minutes, follow with 500m efforts on 45 seconds jogging recovery. Zone 2: Row with a higher intensity than last week, 2:30 time cap, complete burpees quickly and control skiing for recovery. Opportunity to work on row technique with athletes needing correction
#1
Running Intervals
First Run1:30
Run1600 m · RPE 8
Thay bằng: RowErg / SkiErg
Jogging Recovery1:30 · RPE 4
All Other Runs45s
Run500 m · RPE 8
Thay bằng: RowErg / SkiErg
Jogging Recovery45s · RPE 4
#2
- Partner 1RowErg500-600 m · RPE 8Thay bằng: SkiErg
Partner 2
Burpees Chest to Floor15-20 reps
SkiErgRPE 6
Until Partner 1 finishes
Tập theo cặp
Tập theo cặp · 10 phút
Ghi chú của coach
Focus on enhancing athletes' speed to improve VO2 Max. Access strength while fatigued. Divide into pairs with a treadmill and medium DBs. Partners may use different weights as needed. Run hard and transition quickly to thrusters before resting. Encourage urgency to maximise rest periods. Bring high energy to coaching for optimal athlete performance
- Partner 1Treadmill Sprint1 phút · RPE 91 phút
- Partner 2DB Thrusters6 reps · hết thời gian còn lạilinh hoạt
Thả lỏng
Thả lỏng · 4 phút
Coach's choice