Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
There are 5 distinct zones. Divide athletes evenly among the zones. Rotate in a circle for simplicity
Intervals · 24 phút · Tập 2:30 / Nghỉ 30s · 8 vòng
Divide class into 4 groups. Set timer for 2:30min/30s; 8 rounds. Zone 1: Aim for max total distance with a controlled effort. Zone 2 and 4: Work at threshold for the full 2:30. Zone 3: Complete as many reps as possible at a reasonable pace. Allow 30s To Transition Between Each Zone. 2 Full Circuits
Zone 3
Couplet
DB Clean & Press10 reps
Thay bằng: Dual KB Clean and Press
Burpees Chest to Floor5 reps
Intervals · 16 phút · Tập 7 phút / Nghỉ 1 phút · 2 vòng
Divide class into 2 groups with partners. Athletes spend 7 minutes in each zone. Utilise “I Go, You Go” format. Complete first task as a team, then perform 30s sprint efforts on Erg. The team that covers the most distance wins
Zone 1
Task 1
I Go You Go - 5 Sets Per Person (80 Total Reps)
DB Thrusters80 reps
8 reps each, 5 sets per partner = 80 reps
Task 2
I Go You Go - Goal = Max Distance Rowed
RowErgRPE 10
30s each, IGYG, Goal = Max Distance Rowed
Thay bằng: SkiErg
Zone 2
Task 1
5 Sets Per Person (50 Total Reps)
Burpees Chest to Floor50 reps
Task 2
Goal = Max Distance Skied
SkiErgRPE 10
Thả lỏng · 5 phút
Coach's Preference