Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
- Zone 1KB Jefferson Curls45s5 phút
- Zone 290-90 Heel Raise45s45s
- Zone 3RowErg45s · RPE 545sThay bằng: SkiErg
- Zone 4SkiErg45s · RPE 545s
- Zone 5Hamstring Bridge45s45s
Engine
Engine #115
- 54 phút
- 8
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Treadmill
Interval theo vùng
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Class divided into Treadmill and Erg zones for 20mins each. Treadmill zone uses heavy KBs for Tightrope Deadlifts. Erg zone requires medium to heavy DBs near ergs. Zone 1: Individual treadmill workout with runs, 10 Tightrope Deadlifts, and 10 KB Split Squats per leg. Pace on treadmill should be strong and consistent. Zone 2: Partner workout with one partner as timer. Level 1: 400m ski; Level 2: 500m ski. Rounds last 1m:40s-2:10. Partner 2 rows until ski completion, both perform 7 DB Push Press before transitions. Emphasis on consistent pacing and quality power output for 20mins. No finisher; encourage increased effort during this block
Zone 1
Compromised Running
Run700-800 m · RPE 7
Thay bằng: RowErg / SkiErg
KB Tightrope Deadlift20 reps
10x each leg
KB Split Squat20 reps
10x each leg
Zone 2
Partner Workout: Partner 1 is the timer
Partner 1
TIMER
SkiErg400-500 m · RPE 7
Partner 2
Until Partner Finishes
RowErgRPE 5
Thay bằng: SkiErg
Both Partners
Each Transition
DB Push Press7 reps
Thả lỏng
Thả lỏng · 5 phút
Coaches preference