Intervals · 3:20 · Tập 30s / Nghỉ 10s · 5 vòng
Enable athletes to perform movements simultaneously. Lead and demo during each 10s break. This is a full RAMP warmup. No equipment is required
Intervals · 27 phút · Tập 2 phút / Nghỉ 15s · 12 vòng
3 total circuits
Sustained effort at race pace teaching transition from aerobic to strength and power. Set clock for 2min work, 15s rest, 12 rounds; divide athletes into 4 zones. Athletes rotate zones after each 2min effort. Zone 1 & 3: Threshold running efforts. Zone 2: Aggressive SkiErg effort. Zone 4: Combination of push and pull strength. Simulation of race opening rounds for fitness testing and strategy practice
#4
Overhand Sled Push12 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Sled Pull12 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Intervals · 12 phút · Tập 45s / Nghỉ 15s · 12 vòng
Focus on intensity and full body strength. Short intervals for maximum effort from athletes. Weight recommendations: KB Goblet Squats - Moderately Heavy; KB Farmer’s Carry - Heavy (Competition Weight)
Thả lỏng · 4 phút
Coach's choice