Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
These are 5 distinct zones. Divide your class evenly amongst them. Rotate in a circle if possible for simplicity
Walkout Pushup40s
90-90 Transitions40s
KB Halo40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 31 phút · Tập 31 phút / Nghỉ 0s
Evenly divide your class into Groups of 4. The timer for each group is the person rowing. Each group is rotating on their own schedule, when their teammate finishes the row. The effort on each station should be controlled. The goal is simply to get some Zone 3 aerobic work. Treadmill inclines 1% if applicable
Zone 11s
TIMER
Calorie Row
Zone 21s
Until Row finishes
Run
Thay bằng: RowErg / SkiErg
Zone 31s
Until Row finishes
SkiErg
Zone 41s
Until Row finishes
Run
Thay bằng: RowErg / SkiErg
Tập theo cặp · 6 phút · Tập 6 phút / Nghỉ 0s
Partner Workout (If doing solo - walking rest between sprints)
This is a partner workout. Each partner will get 3 sprints at close to maximum effort
Treadmill Sprint1 phút
Partner 1 TIMER
Thả lỏng · 5 phút
Coach's Preference