Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Guide athletes through movements in advance or in real time using an interval timer
Cat-Cow35s
90-90 Transitions35s
Hamstring Bridge35s
Cossack Squats35s
Extreme Mountain Climbers with Pushups35s
Bear Crawl35s
Intervals · 40 phút · Tập 18 phút / Nghỉ 2 phút · 2 vòng
Divide athletes into 2 groups; send each group to a different zone. Running focus: settle into lactate threshold and sustain pace; similar efforts on ski. Zone 1: Running intervals with increasing intensity; RPE of 8 for a low threshold effort. Ensure athletes maintain consistent splits or increase pace; they should not run too hard. Maintain an effort level of 8/10 that can be sustained for 4 minutes. Recovery runs are long, allowing gradual recovery before the next effort. Zone 2: Use SkiErg for timed intervals; intensity matches the run but is shorter. Partner performs 15x DB thrusters; encourage immediate transition to weights after skiing. Allow recovery during rowing to lower heart rate and regroup. Focus on technique correction for athletes needing assistance during row and ski sessions
Zone 16 phút
Running Intervals - Complete 3 Rounds, Ending on the 2 minute easy run
Run2 phút · RPE 5
Thay bằng: RowErg / SkiErg
Run4 phút · RPE 7
Thay bằng: RowErg / SkiErg
Zone 2
Erg Fitness
Partner 1
Time Cap: 2:30
SkiErg500-600 m · RPE 8
Partner 2linh hoạt
Until Partner 1 finishes
DB Thrusters15 reps
RowErghết thời gian còn lại · RPE 5
Thay bằng: SkiErg
AMRAP · 2 phút
1-minute introduction for a simple Couplet. Incorporates DBs for weighted burpees and clean & press. Challenge athletes to maximise reps. Athletes should find open space to complete multiple rounds
DB Weighted Burpee5 reps
DB Clean & Press5 reps
Thay bằng: Dual KB Clean and Press
Thả lỏng · 5 phút
Coach's Preference