Engine

Engine #8B

Thời lượng: 50 phút
RPE mục tiêu: 8
Số block: 3

Dụng cụ

Row Erg
Dumbbell
Treadmill
Ski Erg

Khởi động
Intervals · 5 phút
Xoay trạm
Ghi chú của coach
Warm-up consists of mobility and activation sections. Mobility requires 30 seconds per movement, with real-time demos by the coach. 2.5 minutes maximum for mobility section. Athletes must perform movements in synchronization. After completing mobility, all athletes move to the next section FRT (for remaining time). Activation involves dividing athletes into open lanes, such as 6 rows of 4. The coach will demo each movement for the lead group before starting. During “jog back,” half the lanes turn left, while the other half turn right. If movements finish early, the coach can choose to repeat activation or proceed to the main workout
- Mobility
  Athletes are all performing same movement/zone together
  - #1Cat-Cow30s30s
  - #290-90 Transitions30s30s
  - #3Glute Bridge Reachover30s30s
  - #4Seal Jacks30s30s
  - #5Walkout Pushup30s30s
- Activation
  Do not return to mobility. Once at Activation section, you remain here
  - #1
    6m of Walking Hamstring Scoop, continue in same direction for 6m Lunge & Twist, then jog back
    Walking Hamstring Scoops6 m
    Lunge and Twist6 m
    Jog Back
  - #2Butt Kickers12 mJog Back
  - #3High Knees12 mJog Back
  - #4Alt. Walking Lateral Lunge12 mJog Back
Thể lực
Intervals · 40 phút · Tập 9 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạm
Ghi chú của coach
Focus: athletes enhance capacity and speeds. Runners start with tempo-like runs at longer distances (week 5), increasing intensity to hard efforts over shorter distances (week 9). Athletes find a partner; half the teams in Zone 1, half the teams in Zone 2. Zone 1 is a solo effort. Zone 2 is a partner workout. Partner 1 (TIMER) escalates from threshold pace to near maximal effort. Partner 2 performs a rep-based task with urgency before transitioning to erg for active recovery at steady effort. Possible flow:. Zone 1 → Zone 2 → Zone 1 → Zone 2 or. Zone 2 → Zone 1 → Zone 2 → Zone 1. Coaching tips: Focus on threshold running efforts to build capacity without over-exertion. Time caps assist in pacing for both runs and recovery periods. RowErg starts at comfortably hard pace finishing with near maximal effort while maintaining proper mechanics. DB Thruster (Moderate to Moderately Heavy). SkiErg should feel controlled at RPE 6, emphasising recovery while ensuring sound technique
- Zone 1
  - Solo Repeats
    Run500-600 m · RPE 8
    3:00 Time Cap
    Thay bằng: RowErg / SkiErg
    Jogging Recovery150 m · RPE 4
    1:00 Time Cap
- Zone 2
  - Partner 1
    TIMER
    RowErg200-250 m · RPE 7
    Thay bằng: SkiErg
    RowErg200 m · RPE 9
    Thay bằng: SkiErg
  - Partner 2linh hoạt
    DB Thrusters10 reps
    SkiErghết thời gian còn lại · RPE 6
Thả lỏng
Thả lỏng · 5 phút
Coach's choice