Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
5 distinct zones. Evenly divide athletes among zones. Rotate in a circle for simplicity
Seal Jacks40s
90-90 Transitions40s
Inchworm Pushup40s
Extreme Mountain Climbers40s
SkiErg40s
Tập theo cặp · 42 phút · Tập 19 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 19 min Work/ 2 min Rest, 2 Rounds
Divide class into 2 Zones with partners. Zone 1: Timer for 80x/100x Alt. Plyo Step Ups; partner rows until finished. Zone 2: Timer on Ski Erg for 400m/500m; partner does flutter kicks until finished. Core bracing will affect skiing power; ensure heavy deadlifts
Zone 1
Partner Workout
Alt Plyo Step up
Partner 1 TIMER
RowErg
Partner 2
Thay bằng: SkiErg
Zone 2linh hoạt
Partner Workout
SkiErg
Partner 1 TIMER
DB Deadlifts
Partner 2
Thay bằng: KB Deadlift
Hollow Body Flutter Kickshết thời gian còn lại
Thả lỏng · 5 phút
Coach's Preference