Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Five distinct zones for class division. Evenly distribute athletes among zones. Rotate in a circular format for simplicity
Intervals · 39 phút · Tập 3 phút / Nghỉ 0s · 13 vòng
Divide class into 2 groups for 13 rounds; 3 minutes work, 0 seconds rest. Athletes spend 18 minutes (6 rounds) at a zone, followed by 3-minute recovery and transition. No transition time between 3-minute efforts; effective transitions are crucial. Zone 1 involves 3-minute runs and couplets, repeated 3 times each before resting. Athletes recharge during the 3-minute rest in Zone 1. Zone 2 features partner workouts with 3-minute rounds of skiing or Wall Balls, followed by rowing. Athletes complete 3 rounds of skiing and 3 rounds on the rower in Zone 2
Zone 1
Compromised Run: 3 runs, 3 couplets
Couplet
Knee Tuck Push-ups10 reps
Jumping Switch Lunge20 reps
Zone 2
Compromised Ski: Partner Workout
Partner 2linh hoạt
Wallballs25-30 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
RowErghết thời gian còn lại · RPE 7
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's preference