Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Five distinct zones for workouts. Divide athletes evenly among zones. Rotate in a circle for simplicity
Runner's Lunge40s
90-90 Transitions40s
Walkout Pushup40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s · RPE 6
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Divide class into 4 groups for tasks and machines. Set clock for 4min/1min; 8 rounds, complete circuit twice. Zone 1 and Zone 3 are identical; focus on contrast training. Include strength movement, explosive movement, and a run in training. Zone 2 combines rowing with step-ups, avoid rebounding. Emphasise power through the lead leg in Zone 2. Zone 4 targets abs and lats with pullover sit-ups, followed by skiing
Zone 1linh hoạt
DB Thrusters10 reps
Jump Squats10 reps
Runmax m · hết thời gian còn lại · RPE 7
Thay bằng: RowErg / SkiErg
Zone 2linh hoạt
Sandbag Step Ups20 reps
RowErgmax m · hết thời gian còn lại · RPE 7
Thay bằng: SkiErg
Zone 3linh hoạt
DB Thrusters10 reps
Jump Squats10 reps
Runmax m · hết thời gian còn lại · RPE 7
Thay bằng: RowErg / SkiErg
Zone 4linh hoạt
Wallball Pullover Situp20 reps
SkiErgmax m · hết thời gian còn lại · RPE 7
Intervals · 3 phút · Tập 3 phút / Nghỉ 0s
Max Reps
Athletes should space out on the floor. No equipment required. Exercise to be taken to failure. Encourage counting of push-ups
Pushupsmax reps
Thả lỏng · 5 phút
Coach's Preference