Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Divide class into 5 groups across zones. Keep warm-up quick and simple
Intervals · 34 phút · Tập 15 phút / Nghỉ 2 phút · 2 vòng
Training focus on threshold running and power output. Zone 1: Sustain skiing power between sled pulls. Zone 2: Maintain 85% effort despite fatigue from goblet squats. 15 minutes work, 2 minutes transition, 2 rounds. Divide class into two groups; Zone 1 requires partners. Sled pull at competition weight; row at Hyrox effort. Run faster than Hyrox effort; maintain for 15 minutes. Weight recommendations: KB goblet squat and sled at competition weight
#1
#22:30
Run2:30 · RPE 8
Thay bằng: RowErg / SkiErg
KB Goblet Squats15 reps
Intervals · 7 phút · Tập 3 phút / Nghỉ 30s · 2 vòng
Focus on enhancing skills, strength, and muscular endurance in legs. Class divided into two zones for 'I Go, You Go' format. Athletes work hard for short bursts, then recover. Aim for maximum rounds. Weight recommendations: Medium for DB Thrusters; advanced athletes may use heavier weight
#1
Partner 1 works, Partner 2 rests, then switch
Sandbag Walking Lunges10-12 m
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
#2
Partner 1 works, Partner 2 rests, then switch
DB Thrusters5 reps
Thả lỏng · 5 phút
Coach's choice