Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Extreme Climber Push-ups45s
Sandbag Good Morning45s
90-90 Transitions45s
Lunge and Twist45s
RowErg45s
Thay bằng: SkiErg
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 12 Rounds
Divide the class into 4 groups, one for each zone. Set timer for 2:30 minutes of work, 30 seconds of rest, 12 rounds. Zone 1: Challenge athletes to ski 500-700m; aim for 600m for many. Zone 2: Athletes should pull sled at least 30m using competition weight +1-2 plates. Zone 3: This run should be more aggressive than the ski for effective performance. Zone 4: Athletes push lunges hard for maximum recovery, aiming for 1 minute of rest. Transition time of 30 seconds contributes to recovery; athletes can choose any rep count between 20-30
Zone 12:30
Goal 500-700m
SkiErg2:30
Zone 32:30
RPE 8.5
Run2:30
Thay bằng: RowErg / SkiErg
Zone 4
Once reps are completed, rest for remaining time
Sandbag Reverse Lunge
Intervals · 4 phút · Tập 30s / Nghỉ 10s · 6 vòng
Rep/Interval Scheme: 30s Work/ 10s Rest, 6 Rounds. The goal is max total reps (Odd Rounds = Jump Squat, Even Rounds = Pushups)
Set clock for 30s work, 10s rest; 6 Rnds. Individual block; each athlete needs 1 large DB or KB. Alternate exercises every interval. Rounds 1, 3 & 5: max reps of DB Goblet Jump Squats; focus on full depth and explosive burst. Rounds 2, 4 & 6: max reps of pushups. Challenge athletes to take no breaks and start each round on time
DB Jump Squat30s
Odd Rounds
Pushups30s
Even Rounds
Thả lỏng · 5 phút
Coach's Preference