Engine #33 · Engine

Khởi động
Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones for class division. Evenly distribute athletes among zones. Rotate in a circle for simplicity
- Cat-Cow40s
- 90-90 Transitions45s
- Walkout Pushup45s
- Situp to Glute Bridges45s
- SkiErg45s
Aerobic Foundation Work
Intervals · 38 phút · Tập 8 phút / Nghỉ 1:30 · 4 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 8 min Work/ 90s Rest, 4 Rounds
Ghi chú của coach
8 minutes of aerobic work with 90 seconds recovery, repeated. Zones 1 and 3 involve treadmill runs, athletes accelerate to RPE 8 then decelerate to RPE 5 simultaneously. Coaches can take splits or use the machine timer for ease. Zones 2 and 4 are Ergs, pulling 300m at RPE 8, recovering at RPE 5 for 150m, then repeating. Challenge athletes to maintain RPE 8 around their goal race effort for 1000m
- Zone 18 phút
  - Run2 phút
    Thay bằng: RowErg / SkiErg
  - Jogging Recovery1 phút
  - Run2 phút
    Thay bằng: RowErg / SkiErg
  - Jogging Recovery1 phút
  - Run2 phút
    Thay bằng: RowErg / SkiErg
- Zone 2Easy Row
- Zone 38 phút
  - Run2 phút
    Thay bằng: RowErg / SkiErg
  - Jogging Recovery1 phút
  - Run2 phút
    Thay bằng: RowErg / SkiErg
  - Jogging Recovery1 phút
  - Run2 phút
    Thay bằng: RowErg / SkiErg
- Zone 4
  - SkiErg
  - Easy Ski
Bài kết thúc
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Focus on muscular endurance. Each burpee adds an additional pushup. May exceed 10 pushups per burpee. Targets chest, shoulders, and triceps. Encourage competition for maximum reps
- Ascending Burpee Push up
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference