Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Guide athletes through movements in advance or in real time using an interval timer
Cat-Cow35s
90-90 Transitions35s
Hamstring Bridge35s
Cossack Squats35s
Extreme Mountain Climbers with Pushups35s
Bear Crawl35s
Intervals · 40 phút · Tập 18 phút / Nghỉ 2 phút · 2 vòng
Divide athletes into 2 groups for each zone. Focus on running just under lactate threshold; maintain pace. Zone 1 involves running intervals with increasing intensity (RPE of 7.5). Ensure athletes hit consistent splits and avoid running too hard. Recovery runs are long to facilitate gradual recovery. Zone 2 uses the SkiErg with shorter, steady intensity; aim for full distance. Partner performs 10x DB thrusters during SkiErg; use rowing for recovery. Encourage quick transitions from ski to weights; save recovery for rowing. Use this time to correct athletes’ row and ski techniques
Zone 15 phút
Running Intervals - Complete 4 Rounds, Ending on the Fourth 3 minute Run
Run3 phút · RPE 7
Thay bằng: RowErg / SkiErg
Run2 phút · RPE 5
Thay bằng: RowErg / SkiErg
Zone 2
Partner 1
Time Cap: 2:15
SkiErg400-500 m · RPE 7
Partner 2linh hoạt
Until Partner 1 is finished
DB Thrusters10 reps
RowErghết thời gian còn lại · RPE 5
Thay bằng: SkiErg
AMRAP · 2 phút
1-minute introduction. Bodyweight couplet exercise. Challenge athletes for max reps. Find an open space to work. Complete as many rounds as possible
Reverse Lunges10 reps
Jump Squats5 reps
Thả lỏng · 5 phút
Coach's Preference