Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones for workouts. Distribute athletes evenly across zones. Rotate in a circle for simplicity
Lunge and Twist40s
90-90 Transitions40s
Walkout Pushup40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 42 phút · Tập 3 phút / Nghỉ 30s · 12 vòng
Rep/Interval Scheme: 3 min Work/ 30s Rest, 12 Rounds
Focus on quality efforts on ergs under muscular fatigue. Zone 1 & 3: 3min Erg intervals targeting 750-850m+. Zone 2 includes push, pull and aerobic elements; aim for 2 deadlifts. Burpees can be scaled to 10 reps. Zone 4 features KB goblet squats and pullover sit-ups, also scalable to 10 reps. Aim for athletes to complete each exercise at least twice. Each athlete will complete all 4 zones 3 times
Zone 13 phút
RPE 8.5
RowErg3 phút
Thay bằng: SkiErg
Zone 2
Couplet
DB Deadlifts
Thay bằng: KB Deadlift
Burpees Chest to Floor
Zone 33 phút
RPE 8.5
SkiErg3 phút
Zone 4
Couplet
KB Goblet Squats
KB Pullover Situp
Thả lỏng · 5 phút
Coach's Preference