Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
5 distinct zones available. Do not exceed capacity on ski ergs. Add a 6th station if needed. Example: Walkout burpees
Cat-Cow45s
90-90 Transitions45s
SkiErg45s
Plank Jack Push-ups45s
Superman Rows45s
Intervals · 42 phút · Tập 19 phút / Nghỉ 2 phút · 2 vòng
Divide the class into two groups. Set clock for 19 minutes work, 2 minutes rest, 2 rounds. Zone 1: Run intervals at threshold, aiming to surpass goal race pace and achieve even splits, ending after 5 x 3-minute runs. Zone 2: Partner workout using rower as timer; finish with a 150m sprint and switch roles. The non-rowing partner maintains intensity at RPE 5 or above
Zone 14 phút
Repeat 5 times
Run5 reps · 3 phút · RPE 8
Thay bằng: RowErg / SkiErg
Jogging Recovery5 reps · 1 phút · RPE 5
Zone 2
Partner 1
RowErg300 m · RPE 7
Thay bằng: SkiErg
RowErg150 m · RPE 9
Thay bằng: SkiErg
AMRAP · 2 phút · Tập 2 phút / Nghỉ 0s
Individual workout with 2-minute duration. Encourage athletes to count their reps. Optional friendly competition
Squat Jackmax reps · 2 phút
Thả lỏng · 5 phút
Coaches preference