Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Guide athletes through movements in advance or in real time using an interval timer
Cat-Cow35s
90-90 Transitions35s
Hamstring Bridge35s
Cossack Squats35s
Extreme Mountain Climbers with Pushups35s
Bear Crawl35s
Intervals · 40 phút · Tập 18 phút / Nghỉ 2 phút · 2 vòng
Divide athletes into 2 groups for each zone. Focus on running just under lactate threshold to sustain pace. Zone 1: Running intervals with increasing intensity (RPE 7.5) and longer distance; maintain consistent splits. Ensure athletes do not overexert; 7.5 effort for 4 minutes with long recoveries. Zone 2: Use SkiErg with the same intensity as running but shorter effort; aim for steady skiing. Partner completes 15x DB thrusters, then transitions to recovery rowing. Encourage seamless transition between ski and weight; recovery occurs on the rower. Opportunity to improve row and ski technique for athletes needing correction
Zone 16 phút
Running Intervals - Complete 3 Rounds, ending on the 2 minute easy run
Run2 phút · RPE 5
Thay bằng: RowErg / SkiErg
Run4 phút · RPE 7
Thay bằng: RowErg / SkiErg
Zone 2
Partner 1
Time Cap: 2:30
SkiErg500-600 m · RPE 7
Partner 2linh hoạt
Until Partner 1 finishes
DB Thrusters15 reps
RowErghết thời gian còn lại · RPE 5
Thay bằng: SkiErg
AMRAP · 2 phút
Introduction takes 1 minute. Incorporates dumbbells with lunges. Athletes aim for maximum repetitions. Find an open space to complete rounds
Jump Squats5 reps
DB Reverse Lunges10 reps
Thả lỏng · 5 phút
Coach's Preference