Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones are to be established. Divide athletes evenly among the zones. Rotate athletes in a circle for simplicity
Cat-Cow40s
Thread the Needle40s
Walkout Pushup40s
Single Leg Lateral Pogo Jumps40s
Hot Feet Sprawls40s
Mỗi phút (TOTM) (đầu mỗi phút) · 32 phút · Tập 4 phút / Nghỉ 0s · 8 vòng
Divide athletes into 4 groups. Set the timer for 4 minutes. Complete 8 rounds. Perform an initial task, followed by a secondary task. Return to the initial task, aiming for maximum reps or distance
Zone 11 phút
400m run followed by 60s easy jog then max distance run
Run
Thay bằng: RowErg / SkiErg
Jogging Recovery1 phút
Run
Thay bằng: RowErg / SkiErg
Zone 220s
Row, rest and repeat
Zone 3
Wallballs, pushups and then max wallballs for remaining time
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Pushups
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 420s
Ski, rest, repeat
Intervals · 9:20 · Tập 1 phút / Nghỉ 10s · 8 vòng
Rep/Interval Scheme: 60s Work/ 10s Rest, 8 Rounds
60s work, 10s rest; 8 rounds; 2 circuits. Breath on lunges and planks, urgent transitions. Zones 2 and 4 focus on muscular endurance for 4 minutes. Intense effort at these stations
Zone 11 phút
RPE 9
Treadmill Sprint1 phút
Zone 31 phút
RPE 9
Ski Erg Sprint1 phút
Thả lỏng · 5 phút
Coach's Preference