Engine #7 · Engine

Khởi động
Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Xoay trạm
- #1Cat-Cow4 phút
- #290-90 Transitions
- #3Situp to Glute Bridges
- #4Lateral Lunges
- #5Walkout Pushup
- #6Extreme Climber Stretch
Threshold Intervals
Intervals · 36 phút · Tập 7:30 / Nghỉ 1:30 · 4 vòng
Phần chínhXoay trạm
Ghi chú của coach
Deload week 1 of 2, focusing on lactate threshold and endurance. Maintain intensity but reduce overall volume. This week should feel easier than previous weeks. Longer recoveries between zones for full recovery. Workout: 7:30 minutes of work, 1:30 minutes of rest, 4 rounds. Divide athletes into 4 zones; designate treadmills as Zone 1 and Zone 3. Zones 1 & 3: 1:45 light run followed by 2 minutes at threshold effort. Goals: match previous week's pace with more rest. Zone 2 & 4: 7:30 minutes, alternating between 15 calorie threshold erg and 10 calorie easy erg. Aim for Hyrox Race pace or slightly faster, matching last week’s pace
- #13:45
  Complete Twice
  - Run1:45 · RPE 5
    Thay bằng: RowErg / SkiErg
  - Run2 phút · RPE 7
    Thay bằng: RowErg / SkiErg
- #2
  - Calorie Ski15 cal · RPE 7
  - Calorie Ski10 cal · RPE 5
- #33:45
  Complete Twice
  - Run1:45 · RPE 5
    Thay bằng: RowErg / SkiErg
  - Run2 phút · RPE 7
    Thay bằng: RowErg / SkiErg
- #4
  - Calorie Row15 cal · RPE 7
  - Calorie Row10 cal · RPE 5
IGYG Partner Finisher
AMRAP · 5 phút
Ghi chú của coach
Focus on explosive power and strength retention when fatigued. Set a 5-minute countdown. Challenge athletes to complete maximum rounds. Athletes should use the same set of DBs for both exercises. Aim to minimise DBs being put down. Weight for DB Push Press: Medium. Weight for DB Reverse Lunge: Medium
- Partner 1
  - DB Squat thrust5 reps
  - DB Jump Squat5 reps
- Partner 2
  - Nghỉ (Until Partner 1 finishes)
Thả lỏng
Thả lỏng · 4 phút
Coach's choice