Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
- Zone 1KB Jefferson Curls45s5 phút
- Zone 290-90 Transitions45s45s
- Zone 3RowErg45s · RPE 645sThay bằng: SkiErg
- Zone 4Inchworm Pushup45s45s
- Zone 5SkiErg45s · RPE 645s
Engine
Engine #132
- 51 phút
- 7
- 4
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Treadmill
E4MOM
Intervals · 32 phút · Tập 4 phút / Nghỉ 0s · 8 vòng
Xoay trạmGhi chú của coach
Divide class into 4 zones, each lasting 4 minutes. Athletes complete tasks and may rest if time allows. Zones 2 & 4 require controlled rowing or skiing without rest. Athletes should transition to the next zone during rest to optimise the next countdown. If tasks aren't completed, athletes shift to the next zone and resume. Tasks can be scaled to fit athletes' fitness levels. Transitioning from ski/row to run without rest is challenging, making efforts closer to 7 minutes
- Zone 1Run600-800 m · RPE 8Thay bằng: RowErg / SkiErg
Zone 2linh hoạt
Alt DB Snatches20 reps · RPE 6
SkiErghết thời gian còn lại · RPE 6
- Zone 3Run600-800 m · RPE 8Thay bằng: RowErg / SkiErg
Zone 4linh hoạt
Burpees Chest to Floor20 reps
RowErghết thời gian còn lại · RPE 6
Thay bằng: SkiErg
Partner Intensity Work
Intervals · 9 phút · Tập 4 phút / Nghỉ 30s · 2 vòng
Xoay trạmGhi chú của coach
Divide class into two groups with partners for 4 minutes. 30 second transition before moving to opposite zone. Objective: ski the furthest in each zone. Zone 1: Ski Erg sprint; transition quickly for maximum rounds. Athletes must complete 4 thrusters before resting; use medium weights. Zone 2: Relay with a rower; athletes perform 8 quick lunges before resting
Zone 1
SkiErg Relay
- Partner 1Ski Erg Sprint30s · RPE 1030s
Partner 2linh hoạt
DB Thrusters4 reps
- Nghỉ hết thời gian còn lại
Zone 2
RowErg Relay
- Partner 1Row Sprint30s · RPE 1030s
Partner 2linh hoạt
Jumping Switch Lunge8 reps
4x per leg
- Nghỉ hết thời gian còn lại
Thả lỏng
Thả lỏng · 5 phút
Coach's preference