Engine #235

5 distinct zones available. Do not exceed capacity on rowers or ski ergs. Add a 6th station if needed. Example: Rower

• Zone 1KB Halo45s5 phút
• Zone 290-90 Transitions45s45s
• Zone 3SkiErg45s · RPE 645s
• Zone 4Speed Skaters45s45s
• Zone 5Walkout Pushup45s45s

• Zone 1Run7 phút · RPE 67 phútThay bằng: RowErg / SkiErg
• Zone 2RowErg7 phút · RPE 67 phútThay bằng: SkiErg
• Zone 3Run7 phút · RPE 67 phútThay bằng: RowErg / SkiErg
• Zone 4SkiErg7 phút · RPE 67 phút

Two zones, 5 mins each, with 30s transition. Zone 1 difficulty increases; RPE 9 is challenging. Partner performs jumping goblet squats, then rests before rower. Zone 2 mirrors format with hard ski erg effort. Second partner does 5 DB Squat Thrusts, then rests

• Compromised RowErg

  • Partner 1Calorie Row10-12 reps · RPE 9

  • Partner 2linh hoạt

    • KB Jumping Hang Squat5-6 reps

    • Nghỉ hết thời gian còn lại

• Compromised SkiErg Sprints

  • Partner 1Calorie Ski10-12 reps · RPE 9

  • Partner 2linh hoạt

    • DB Squat thrust5 reps

    • Nghỉ hết thời gian còn lại

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