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 warmup quick and simple
Low Squat T Spine Rotations45s
Stationary racked KB March45s
90-90 Transitions45s
Inchworm Pushup45s
RowErg45s
Thay bằng: SkiErg
Intervals · 27 phút · Tập 2 phút / Nghỉ 15s · 12 vòng
Rep/Interval Scheme: 2 min Work/ 15s Rest, 12 Rounds
Divide class into 4 groups and assign each to a zone. Set timer for 2 minutes work, 15 seconds rest, for 12 rounds. Zone 1: Athletes perform powerful pushes at competition weight. Zone 2: Athletes run in a controlled yet uptempo manner. Zone 3: Aim for maximum wall balls. Zone 4: Athletes rest after ski erg, targeting 1:15 minimum rest
Zone 1
Partner Workout
Underhand Sled Push
Partner 1 (TIMER)
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 22 phút
RPE 7.5
Run2 phút
Thay bằng: RowErg / SkiErg
Zone 4
Once complete, rest for remaining time
SkiErg
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 13 phút · Tập 1 phút / Nghỉ 0s · 13 vòng
Rep/Interval Scheme: 60s Work/0s Rest, 13 Rounds
Set the clock for 60s/0s; 13 rounds. Workout is I Go, You Go - a partner exercise. For the rower, transitions count in the 60 seconds. Challenge athletes to see which team can row the furthest - 3 all-out sprints. In Zone 2, athletes treat sandbag carries as sprints in an I Go, You Go format. Practice transitions; athletes should walk together and prepare for the exchange
Zone 11 phút
"I Go, You Go" Row @ RPE 9+ (6 Rounds , 3 Each) Alternate every 60s
RowErg1 phút
Thay bằng: SkiErg
Zone 21 phút
6 Rounds , 3 Each= Alternate every 60s
Sandbag Walking Lunges1 phút
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Thả lỏng · 5 phút
Coach's Preference