Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Identify 5 distinct zones. Distribute athletes evenly among zones. Rotate athletes in a circle for simplicity
Bear Crawl40s
90-90 Transitions40s
KB Squat Jacks40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 40 phút · Tập 4 phút / Nghỉ 1 phút · 8 vòng
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 8 Rounds
Divide athletes into 4 groups. 4 minutes of work followed by 1 minute of rest, 8 rounds. Substitute bike for run if needed. Strength portion should last 90-120 seconds. Remaining time for aerobic activity. Focus on turnover with aerobic machines under duress
Zone 1
Dual KB Rack squat
RowErg
Thay bằng: SkiErg
Zone 2
Divebomber Push-ups
Run
Thay bằng: RowErg / SkiErg
Zone 3
DB Clean & Press
Thay bằng: Dual KB Clean and Press
SkiErg
Zone 4
Russian KB Swings
Run
Thay bằng: RowErg / SkiErg
Thả lỏng · 5 phút
Coach's Preference