Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
5 distinct zones for class division. Evenly distribute athletes among zones. Rotate in a circle for simplicity
Intervals · 176 phút · Tập 10 phút / Nghỉ 1 phút · 16 vòng
Divide class into 4 zones, each lasting 10 minutes with a 60 second transition. Challenge athletes to cover maximum distance run or on ergs in each zone. Each machine starts with a 300m effort, increasing by 100m each time until time expires. Zone 1: Scalable running workout with heavy KB swings (20 reps) after each run. Zone 2: Athletes do 300m on the rower followed by goblet squats. Zone 3: Similar to Zone 1, adding 20 Wall Balls after each run for aerobic conditioning. Zone 4: Focus on shoulders; use hips for snatches to maintain ski pace
Zone 1
Run300 m · RPE 8
+100m every round
Thay bằng: RowErg / SkiErg
Russian KB Swings20 reps
Zone 2
RowErg300 m · RPE 8
+100m every round
Thay bằng: SkiErg
KB Goblet Squats10 reps
Zone 3
Run300 m · RPE 8
+100m every round
Thay bằng: RowErg / SkiErg
Wallballs20 reps · 300 m · RPE 8
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 4
SkiErg300 m · RPE 8
+100m every round
Dual DB Snatch10 reps
Thả lỏng · 5 phút
Coach's preference