Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread across 5 zones. Keep warmup quick and simple
Squat Jack45s
DB Deadlift to High Pull45s
Thay bằng: KB Deadlifts to High Pull
KB Jefferson Curls45s
Extreme Mountain Climbers with Pushups45s
90-90 Transitions45s
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 38 phút · Tập 16 phút / Nghỉ 3 phút · 2 vòng
Rep/Interval Scheme: 16 min Work/ 3 min Rest, 2 Rounds
Divide athletes into 2 groups for Zone 1 and Zone 2. Each Zone features a 16-minute partner workout. Include a 3-minute transition/rest between Zones. Zone 1: Focus on “I Go, You Go” using heavy weights (⅓ - ½+ of body weight). Zone 2: Aim for max distance on the rower with one partner completing 500m (400m scaled). While one partner rows, the other performs 25 pushups, then rests. If unable to complete 25 pushups, the rower can finish and do the remaining pushups before switching roles
Zone 1
"I Go, You Go" DB Strength = Partner 1: Exercises, Partner 2: Rest Goal weights: Level 1: 33% of Bodyweight, Level 2: 50% of Bodyweight
DB Reverse Lunges
DB Rack Squats
Partner 1 TIMER
Zone 2
Goal = Max Distance Row as a team Partner 1: Row, Partner 2: Pushups then rest for remainder Pushups must be completed before transition
RowErg
Partner 1 TIMER
Thay bằng: SkiErg
Pushups
Partner 2
Intervals · 24 phút · Tập 2:45 / Nghỉ 15s · 8 vòng
Rep/Interval Scheme: 2:45 Work/ 15s Rest, 8 Rounds
Divide class into 4 Zones. Each zone lasts 2:45 with 15 seconds transition. Maintains consistent effort. Sled pull challenges legs while aiding lung recovery. Skiing stresses lungs while allowing leg recovery
Zone 1
125% of competition weight
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 2
RPE 8.5
Run
Thay bằng: RowErg / SkiErg
Zone 310s
Ski @ RPE 9, Rest for 10s and then repeat
SkiErg
Zone 4
RPE 8.5
Run
Thay bằng: RowErg / SkiErg
Thả lỏng · 5 phút
Coach's Preference