Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Five distinct zones identified. Avoid exceeding capacity on rowers or ski ergs. Consider adding a sixth station if needed. Example exercise: Walkout burpees
Intervals · 34 phút · Tập 15 phút / Nghỉ 2 phút · 2 vòng
Divide class into two 15-minute zones with 2-minute recovery. Zone 1: Complete 20-25 calories on erg before runner can stop; relaxed running and 3-minute cap outside. Runner turns at 90 seconds while partner rows. Zone 2: Runner completes 500m-600m each run. Partner alternates between bear crawls and sandbag lunges until finished
Zone 1
Aerobic Training
Partner 1
Calorie Ski20-25 reps · RPE 7
Calorie Row20-25 reps · RPE 7
Zone 2
Compromised Running
Partner 2
Bear Crawl10 m
Reverse Bear Crawl10 m
Sandbag Walking Lunges40 m
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Tập theo cặp · 8 phút · Tập 8 phút / Nghỉ 0s
Focus on intensity through partner workout. One partner performs 10x or 12x KB Goblet Squats. Other partner does 5x or 6x and rests until the first partner finishes the run. Emphasise quick transitions and rapid squat sets. Aim to maximise rest time and effort under load
Partner Workout
Partner 2
Burpees Chest to Floor5-6 reps
Thả lỏng · 5 phút
Coach's preference