Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Five zones available for exercises. Do not exceed capacity on rowers or ski ergs. Add a sixth station if needed (e.g. Walkout burpees)
Cat-Cow45s
90-90 Transitions45s
SkiErg45s
Speed Skaters45s
RowErg45s
Thay bằng: SkiErg
Mỗi phút (TOTM) (đầu mỗi phút) · 32 phút · Tập 4 phút / Nghỉ 0s · 8 vòng
Rep/Interval Scheme: 4 min Work/0s Rest, 8 Rounds (E4MOM)
Divide class into four zones; treadmills in zones 1 and 3 for circular flow. Each zone lasts 4 minutes; athletes rotate in order. Start each zone with specific aerobic exercises: Burpees or Lunges, Deadlifts, Wallball pullover sit-ups. Athletes complete each station once, then repeat the sequence twice. Ensure athletes maintain consistent effort and pacing during workouts
Zone 1
*Run for remaining time*
Burpees Chest to Floor
Run
Thay bằng: RowErg / SkiErg
Zone 2
*Row for remaining time*
DB Deadlifts
Thay bằng: KB Deadlift
RowErg
Thay bằng: SkiErg
Zone 3
*Run for remaining time*
Sandbag Walking Lunges
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Run
Thay bằng: RowErg / SkiErg
Zone 4
*Ski for remaining time*
Wallball Pullover Situp
SkiErg
Tập theo cặp · 9 phút · Tập 4 phút / Nghỉ 30s · 2 vòng
Rep/Interval Scheme: 4 min Work/ 30s Rest, 2 Rounds
Split groups into two zones for 4 mins with a 30s transition. Zone 1: Relay race, rowers pull ALL OUT for 125m, then switch. Objective: Cover the furthest distance in 4 minutes; transitions are vital. Zone 2: Sled Station, I Go, You Go format. 10s Sled Push Sprint followed by 5 Jump Squats (Bent Arm Overhand Grip). Focus on explosiveness during squats and sled sprints. Sled weight: 3-5+ plates, can be light; sprints must be fast. Resting partner walks back while the other begins sled push. Sled push duration may be shorter if space is limited. This contrast training enhances explosive power
Zone 1
Partner Relay - See which team can get the furthest
Row Sprint
Partner 1
Zone 210s
Sled Contrast Training- I Go, You Go
Overhand Sled Push10s
Partner 1
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Jump Squats
Thả lỏng · 5 phút
Coach's Preference