Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Five distinct zones for workouts. Distribute athletes evenly across zones. Rotate in a circle for simplicity
A-Skips40s
Walkout Pushup40s
SkiErg40s
RowErg40s
Thay bằng: SkiErg
90-90 Transitions40s
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
This block includes two runs: a tough 'clean' run at RPE 8 followed by a high-rep AMRAP Triplet for 8 minutes. Athletes perform 20 reps of each exercise repeatedly until the time expires. At the 6-minute mark, the coach cues athletes to return to their run for the final 6 minutes
AMRAP
KB Goblet Reverse Lunge20 reps
Russian KB Swings20 reps
Pushups20 reps
Thả lỏng · 5 phút
Coach's Preference
Intervals · 28 phút · Tập 1:30 / Nghỉ 30s · 14 vòng
This block is divided between A and B, with half of the athletes in each zone. Both zones follow a sequence of 7x 60 seconds on the erg at RPE 6, interspersed with 30-second SPRINTS at RPE 9. After 7 intervals, athletes switch to the other erg without transition time.
A - SkiErg1:30
SkiErg1 phút · RPE 6
Ski Erg Sprint30s · RPE 9
B - RowErg1:30
RowErg1 phút · RPE 6
Thay bằng: SkiErg
Row Sprint30s · RPE 9