Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Divide class into 5 groups across 5 zones. Warm-up should be quick and simple
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Set clock for 2:30/30s; 12 rounds, split athletes into 4 zones. Each athlete completes the circuit 3 times. Aim for quality work throughout the 35:30 duration. Zones 2 and 4: couples focused on constant work for 2:30. Zones 1 and 3: reach or exceed goal distance while pacing to conserve energy; sled RPE should be around 7 or 8
Zone 1
Goal= 500-600m+
SkiErg500-600 m · RPE 7
Zone 2
Couplet
Overhand Sled Push12 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Sled Pull12 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 3
Goal = 500-600m+
RowErg500-600 m · RPE 7
Thay bằng: SkiErg
Zone 4
Couplet
DB Hang Clean5 reps
Pushups10 reps
Intervals · 5 phút · Tập 40s / Nghỉ 20s · 5 vòng
Set clock for 40s work/20s rest; 5 rounds. Odd rounds: 1, 3, 5; Even rounds: 2, 4. Focus on core strength. Athletes count reps and aim for maximum
Thả lỏng · 5 phút
Coach's Preference