Engine #154 · Engine

Khởi động
Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Xoay trạm
Five distinct zones for workouts. Divide athletes evenly among zones. Rotate in a circle for simplicity
- Hamstring Bridge40s
- 90-90 Transitions40s
- Plank Jack Push-ups40s
- Extreme Mountain Climbers40s
- SkiErg40s · RPE 6
Engine Building
Intervals · 41 phút · Tập 41 phút / Nghỉ 0s
Phần chínhXoay trạm
Team workout
Ghi chú của coach
Divide class into teams of 4, sending one to each zone. Zone 1 (The Row) acts as timer; rotate after 600m or 700m. Zones 2 and 4 are RPE 5, focusing on relaxed aerobic work. Row and Split Squats are harder efforts. Ski and Run teach body stability under duress. Deficit split squat has front foot elevated for deeper movement
- Zone 1
  TIMER
  - RowErg600 m · RPE 8
    Thay bằng: SkiErg
- Zone 2SkiErgmax m · RPE 5Until Zone 1 Finishes
- Zone 320s
  - DB Deficit Push ups16 reps
    8 reps per leg
  - Nghỉ 20s
- Zone 4Runmax m · RPE 5Until Zone 1 finishesThay bằng: RowErg / SkiErg
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference