Khởi động
Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones
Plank Jack Push-ups40s
90-90 Transitions40s
SkiErg40s
Cossack Squats40s
RowErg40s
Thay bằng: SkiErg
Engine
Engine #29
- 54 phút
- 9
- 3
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Treadmill
Go Long! Go Heavy!
Tập theo cặp · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Zone 1 begins with a 1600m run at 1% incline; push moderately. Followed by 40 DB clusters, taking approximately 4+ minutes. Remaining time is a long run for maximum distance. Remind athletes of the time left for the final run. Zone 2 is a partner workout with an 800m or 1000m row (900m option available). The other partner performs Bulgarian split squats with two KBs, then push-ups until failure. Return to Bulgarian split squats after push-ups. This workout tests the body's limits
Zone 1
20 min Max Distance Test = Task 1: 1600m Run @ 1% incline @ RPE 8 Task 2: DB Clusters @ 30-50% of Bodyweight Task 3: Max Distance run for remaining time
Run
Task 1
Thay bằng: RowErg / SkiErg
DB Clusters
Task 2
Run
Task 3
Thay bằng: RowErg / SkiErg
Zone 2
20 min Partner Workout
RowErg
Partner 1 TIMER
Thay bằng: SkiErg
KB Hanging Bulgarian Split Squat
Partner 2
Pushups
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference