Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
KB Jefferson Curls45s
90-90 Transitions45s
RowErg45s
Thay bằng: SkiErg
Inchworm Pushup45s
SkiErg45s
Engine
Engine #200
- 51 phút
- 7
- 4
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Treadmill
TO4M
Mỗi phút (TOTM) (đầu mỗi phút) · 32 phút · Tập 4 phút / Nghỉ 0s · 8 vòng
Phần chínhXoay trạmGhi chú của coach
Divide class into 4 zones of 4 minutes each. Athletes must complete their task and can rest if time allows. Zones 2 & 4 have no rest; only controlled running during remaining time. Athletes should move to the next zone during rest time for prompt starts. If time expires, athletes move to the next zone and resume their task. Scale tasks according to the fitness levels of athletes
Zone 1
RPE 8+
RowErg800 m · RPE 8
Thay bằng: SkiErg
Zone 2linh hoạt
Alt DB Snatches20 reps
Runmax m · hết thời gian còn lại · RPE 8
Thay bằng: RowErg / SkiErg
- Zone 3SkiErg800 m · RPE 8
Zone 4linh hoạt
Burpees Chest to Floor20 reps
Runmax m · hết thời gian còn lại
Thay bằng: RowErg / SkiErg
Partner Intensity Work
Tập theo cặp · 9 phút · Tập 4 phút / Nghỉ 30s · 2 vòng
Xoay trạmRep/Interval Scheme: 4 min Work/ 30s Rest, 2 Rounds
Divide athletes into two groups, each with a partner for 4 minutes. Include a 30-second transition before switching zones. Zone 1 features a Ski Erg sprint; partners should ski hard to maximise distance. Zone 2 is a relay using a rower, following the same format as Zone 1
Zone 130s
4 min relay = I Go, You Go
Ski Erg Sprint30s
Zone 230s
4 min relay = I Go, You Go
Row Sprint30s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference