Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones available. Evenly divide athletes among them. Rotate in a circle for simplicity
Reverse Lunges40s
90-90 Transitions40s
Divebomber Push-ups40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 42 phút · Tập 19 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 19 min Work/ 2 min Rest, 2 Rounds
Divide class into two 19-minute Zones with a 2-minute transition. Zone 1: Aim to run as far as possible while maintaining control. Zone 2: Couplet aimed at shoulder fatigue; scale push-ups to 15-20 per round. Ski distance can be scaled between 150m and 200m
Zone 11 phút
Add 200m each round, 60s jogging recovery in between
Run
Thay bằng: RowErg / SkiErg
Jogging Recovery1 phút
Zone 2
Partner 1: Row, Partner 2: Couplet (push ups and ski)
RowErg
Partner 1
Thay bằng: SkiErg
Pushups
SkiErg
Partner 2
Thả lỏng · 5 phút
Coach's Preference