Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Complete each station once. Divide athletes into 5 groups evenly
SkiErg45s
90-90 Transitions45s
Squat Jack45s
RowErg45s
Thay bằng: SkiErg
Superman Rows45s
Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng
Rep/Interval Scheme: 1:45 Work /30s Rest, 18 Rounds (3 Full Circuits)
RPE scale of 6-8
Zone 11:45
RPE 7+
Run1:45
Thay bằng: RowErg / SkiErg
Zone 2
Straight Arm Overhand Sled Push
Arms Only Sled Pull
Zone 31:45
SkiErg1:15
Ski Erg Sprint30s
Zone 4
Couplet
DB Squat Cleans
DB Step Ups
Zone 5
Couplet
Pushups
Vertical Toe Touches
Zone 6
Couplet
DB Bent Over Rows
DB Push Press
Thả lỏng · 5 phút
Coach's Preference