Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Identify 5 distinct zones. Distribute athletes evenly among zones. Rotate athletes in a circle for simplicity
Walkout Pushup40s
90-90 Transitions40s
KB Deadlifts to High Pull40s
Cossack Squats40s
SkiErg40s
Intervals · 34 phút · Tập 15 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 15 min Work/ 2 min Rest, 2 Rounds
15 minutes work, 2 minutes rest, 2 rounds. Objective: Maintain quality pace while running or skiing under fatigue. Zone 1: Choose 60 or 80 lunges and run 600m, 700m, or 800m (3-4 minutes). Zone 2: Focus on squats and sleds; ski should be controlled
Zone 1
Compromised Running
Sandbag Reverse Lunge
Complete as many rounds as possible
Run
RPE 7+
Thay bằng: RowErg / SkiErg
Zone 2
15 minute Partner Workout
KB Goblet Squats
Partner 1 (TIMER)
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
SkiErg
Partner 2
AMRAP · 7 phút · Tập 7 phút / Nghỉ 0s
Individual workout for athletes: climbers, KB swings, and Switch Lunges. Athletes must count their reps. Lunges and wallballs are more challenging; athletes should match total distance and rep counts. Use benchmarks to motivate athletes. Ski and row sections are steady
Mountain Climbers
Russian KB Swings
Jumping Switch Lunge
Thả lỏng · 5 phút
Coach's Preference