Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Guide athletes through movements in advance or in real-time. Use the interval timer for timing
#15 phút
Intervals · 42 phút · Tập 19 phút / Nghỉ 2 phút · 2 vòng
Divide athletes into 2 groups, each in a different zone. Zone 1 involves running intervals; coach calls start and finish. Zone 2 uses the rowerg timer; intensity is slightly higher than running. Focus on steady rowing for full distance; partner performs 20m burpee broad jumps followed by recovery ski. Opportunity to correct row and ski technique for athletes needing improvement
#1
Running Intervals (4:30): Complete 4 rounds, then finish on a 60 second run on RPE 8!
Run180 cal · 3 phút · RPE 6
Thay bằng: RowErg / SkiErg
Run1:30 · RPE 4
Thay bằng: RowErg / SkiErg
#2
Erg Fitness
Partner 2linh hoạt
Burpee Broad Jumps20 m
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
SkiErghết thời gian còn lại · RPE 5
Intervals · 5 phút
Coach's preference
Cat-Cow10 reps