Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform the workout for 5 minutes. Complete as many rounds as possible
Inchworms40s
90-90 Transitions40s
Pogo Jumps40s
Cossack Squats40s
Speed Skaters40s
Engine
Engine #68
- 51 phút
- 9
- 3
- Box
- Dumbbell
- Row Erg
- Ski Erg
- Treadmill
Phần chính
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 42 phút · Tập 19 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 19 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Zone 1 is an ascending workout. Athletes start with Round A, progressing to B, C, then D. Each round adds a new exercise to the completed sequence. 300m Run becomes 10 Thrusters + 400m Run. Athletes must pace their runs and DB exercises due to the quick escalation. If athletes finish Round D, they can return to C, B, then A. Zone 2 is a 19 Partner Relay; ensure each athlete has a teammate. Teammates alternate every 30 seconds in an “I Go, You Go” format. Target RPE should be 9+. The goal is to complete 2000m on the ski erg before moving to the rower. On the rower, partners perform 30-second sprints for the remaining time. Teams compete to total the most meters on the rower before time expires
Zone 11s
Athletes add exercise each round e.g. Run, Run + Thrusters, Run + Thrusters + Split squats
Run
Thay bằng: RowErg / SkiErg
DB Thrusters
DB Split Squats
Burpees Chest to Floor
Zone 21s
“I Go You Go” 30s Ski Erg Sprints *Until Team Reaches 2000m* “I Go You Go” 30s Rower Sprints *Goal = Max Distance Rowed*
Ski Erg Sprint
Row Sprint
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference