Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Rep/Interval Scheme: 35s Work/ 15s Rest, 6 Rounds
Divide the class into 6 groups
Cat-Cow35s
KB Jefferson Curls35s
Extreme Climber Push-ups35s
RowErg35s
Thay bằng: SkiErg
Low Squat T Spine Rotations35s
SkiErg35s
Intervals · 28 phút · Tập 28 phút / Nghỉ 0s
RPE 8 indicates a strong tempo pace. Maximum of 6 athletes per station. Rowers: damper setting between 4-8, based on athlete size. All athletes in Zone 1 must finish for other stations to earn a stop. Zones 2 and 4 are designated for running. Delineate Zones to prevent competition for treadmills
Zone 1
TIMER
KB Walking Lunge
KB Rack Carry
KB Farmer's Carry
Zone 2
RPE 8
Run
Thay bằng: RowErg / SkiErg
Zone 3
RPE 8
RowErg
Thay bằng: SkiErg
Zone 4
RPE 8
Run
Thay bằng: RowErg / SkiErg
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 14 phút · Tập 3 phút / Nghỉ 30s · 4 vòng
Rep/Interval Scheme: 3 min Work/ 30s Rest, 4 Rounds
Divide class into two zones for “I Go, You Go” maximum effort. Athletes need full recovery time between efforts. Complete rotations: Zone 1, Zone 2, and repeat. Half the athletes start on sleds; half on Ski Ergs. Ski Erg distance is athlete's choice: 100m, 125m, or 150m. Athletes can split distances when possible (e.g. 125m). On Sled Push, if an athlete breaks, their push ends. If pushing slows, their push stops; they must rest for recovery
Zone 1linh hoạt
Partner Workout
Ski Erg Sprint
Partner 1
Zone 2linh hoạt
Partner Workout
Overhand Sled Push
Partner 1
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Thả lỏng · 5 phút
Coach's Preference