Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Divide class into 5 groups across 5 zones. Keep warmup quick and simple. If sufficient kettlebells, all athletes can train simultaneously
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
2 Minute Time Cap on Task 1 of each Zone
Focus on fitness and resilience during running and erging. All zones have a 2-minute cap on the first task for ergs or run. One minute rest allows full recovery for the next effort. Zone 1: Encourage unbroken efforts or minimal breaks; fewer reps are acceptable if scaling. Zone 2: Some athletes may finish quickly; others should keep moving to the ski after 2 minutes despite fatigue. Zone 3: Focus on cycle rate and technique while managing fatigue from running. Zone 4: Use sandbags for quick reps, gentle knee taps, and quick transitions to the rowerg
#1linh hoạt
Wallballs30-40 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Runhết thời gian còn lại · RPE 8
Thay bằng: RowErg / SkiErg
#3linh hoạt
Sled Pull35-50 reps
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Runhết thời gian còn lại · RPE 8
Thay bằng: RowErg / SkiErg
#4linh hoạt
Sandbag Reverse Lunge30-40 reps
RowErghết thời gian còn lại · RPE 8
Thay bằng: SkiErg
Intervals · 1:30 · Tập 1:30 / Nghỉ 0s
Focus on reactivating the deep core post-session. Challenge athletes to maintain tight abs and glutes for 90 seconds without breaks
Thả lỏng · 4 phút
Coach's choice