Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Divide class into 5 groups in 5 zones. Keep warm-up quick and simple
Chipper · 36 phút
Set a 36-minute countdown. Divide into 4 groups, one per zone. Rotate groups upon completion of 450m/500m Ski Erg in Zone 1; scale to 400m for some athletes if needed; aim for 1:45-2:00 completion time. Sled push should be at competition weight. Run should be controlled and quick, under 2 minutes. Wall balls ideally completed in about a minute, allowing 1-minute recovery to maintain intensity at the ski
Race Specific Fitness
Zone 1 is the timer, zones 2-4 moves when zone 1 moves
#1
This zone is the TIMER
SkiErg450-500 m · RPE 7
This station is the TIMER
#4linh hoạt
Wallballs20-30 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
AMRAP · 2 phút
Every time you break, do 5x Jump Squats and get back to your low squat hold
Building leg endurance. Athletes should stay just below parallel. Familiarise them with this position
Low Squat Hold
Max time
Jump Squats5 reps
Every time you break the squat hold
Thả lỏng · 5 phút
Coach's preference