Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
- Zone 1Cossack Squats45s5 phút
- Zone 290-90 Transitions45s45s
- Zone 3RowErg45s · RPE 545sThay bằng: SkiErg
- Zone 4SkiErg45s · RPE 545s
- Zone 5Hamstring Bridge45s45s
Engine
Engine #118
- 54 phút
- 6
- 3
- Kettlebell
- Row Erg
- Ski Erg
- Treadmill
Sustained Efforts
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Divide class into two zones: Treadmill and Ergs (20 mins each). Treadmill athletes pre-set a kettlebell for goblet squats behind the footrail. This workout focuses on controlled efforts under duress. Treadmill workout starts with an 8-minute run at a sustainable pace (tempo to threshold). After the run, athletes perform 30 KB Goblet squats, then increase intensity to RPE 7+ for the rest. Zone 2 is a partner workout with a Ski (650m to 800m @RPE 7+). Partners switch roles after completing the Ski. The second partner does 12 burpees, followed by a controlled row for the remaining time
Zone 17:59
Compromised Running
Run8 phút · RPE 7
Thay bằng: RowErg / SkiErg
KB Goblet Squats30 reps
Runhết thời gian còn lại · RPE 7
Thay bằng: RowErg / SkiErg
Zone 2
Partner Workout
Partner 1
TIMER
SkiErg650-800 m · RPE 7
Partner 2linh hoạt
Row until partner finishes
Burpees Chest to Floor12 reps
RowErghết thời gian còn lại · RPE 6
Thay bằng: SkiErg
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference