Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones. Evenly divide athletes among zones. Rotate in a circle for simplicity
A-Skips40s
90-90 Transitions40s
Glute Bridge Reachover40s
Pushup to Alt. Toe Touch40s
SkiErg40s
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
Zone 1 includes a clean run at RPE 7 and a KB chipper. Athletes must finish Rack Squats before Gorilla Rows. Goal is to maximise distance run or calories in time left after 60 gorilla rows. Zone 2 has two parts: 2A and 2B, with half the athletes in each, for 10 minutes. Sequence involves 5x 90 seconds on the erg at RPE 5-6, followed by 30 seconds at RPE 9. Transition between zones is 30 seconds; urgency is essential. Athletes complete only 4 sprints in the first erg zone and may opt for a 5th sprint in the second
Zone 17 phút
Run, Chipper then max distance run
Run7 phút
Thay bằng: RowErg / SkiErg
Dual KB Rack squat
KB Gorilla Row
Run
Thay bằng: RowErg / SkiErg
Zone 24 phút
A - Skierg Speed Play (10 mins), B - Rower Speed Play (10 mins)
Ski Erg Sprint1:30
SkiErg30s
Row Sprint1:30
RowErg30s
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's Preference