Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
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
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Rep/ Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
Divide class into two groups. Zone 1: 20-minute descending interval workout. Efforts start at 800m, recovery at 400m, decreasing by 100m and 50m respectively each round. Effort is always twice the recovery distance. Zone 2: Ski Erg is the timer with 400-500m, followed by 10x DB Clean & Press, swapping with partner. Partner rows at 4-5 RPE for approximately 2.5-3 minutes
Zone 1
Descending intervals = Effort: 800m Run @ RPE 8 (-100m each round) Recovery: 400m Run @ RPE 4 (-50m each round) Alternate paces and recoveries
Run
Thay bằng: RowErg / SkiErg
Jogging Recovery
Zone 2
Partner 1: Skierg into 10 DB Clean and Press Partner 2: Row @ RPE 4-5 until partner finishes
SkiErg
DB Clean & Press
Partner 1 TIMER
Thay bằng: Dual KB Clean and Press
RowErg
Partner 2
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's Preference