Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
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 Transitions40s
Walkout Pushup40s
Situp to Glute Bridges40s
SkiErg40s
Tập theo cặp · 32 phút · Tập 14 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 14 min Work/ 2 min Rest, 2 Rounds
Divide athletes into two groups for workouts. Zone 1: Solo workout with sandbags behind treadmills. Complete 100 back squats (80 for beginners), then run on treadmill. Zone 2: Machine work with two stations; athletes switch machines after 7 minutes. Athletes aim for 100m sprints and recover with 200m cruising. Encourage urgent transitions between machines. 2 minutes rest between zones for recovery
Zone 1
Compromised Running (Solo Workout)
Sandbag Front Rack Squat
Run
Thay bằng: RowErg / SkiErg
Zone 27 phút
Machine Work = Alternate between RPE 10 and RPE 5 - 7 min on Skierg, 7 min on row
Ski Erg Sprint7 phút
Partner 1
SkiErg
Row Sprint
Partner 2
RowErg
Thay bằng: SkiErg
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 12 phút · Tập 5 phút / Nghỉ 1 phút · 2 vòng
Rep/Interval Scheme: 5 min Work/ 1 min Rest, 2 Rounds
Divide class into two groups for different zones. Zone 1: Sled Push Sprints with light weights for running. Partner 2 rests during efforts. Zone 2: 5-minute run effort with 2 minutes at race pace. Aim for mile/1500m pace; intensity should be high. 60-second rest before attempting even faster pace. Encourage athletes to maximise their energy
Zone 1
"I Go, You Go"
Overhand Sled Push
Partner 1
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 25 phút
5 min
Run2 phút
Thay bằng: RowErg / SkiErg
Run2 phút
Thay bằng: RowErg / SkiErg
Thả lỏng · 5 phút
Coach's Preference