Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Restart the circuit after completion. Repeat until 4 minutes is up
Quadruped Hip Cars
Per each leg
Extreme Mountain Climbers with Pushups
Cossack Squats
OH Squats
Engine
Engine #7
- 51 phút
- 9
- 4
- Row Erg
- Sandbag
- Ski Erg
- Treadmill
Single Modality Repeats
Intervals · 34 phút · Tập 15 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 15 min Work/ 2 min Rest, 2 Rounds (Long intervals)
Ghi chú của coach
Athletes on treadmills start and stop each run together. Complete 7 intervals. Athletes in the Erg Zone (zone 2) will split evenly between Ski Ergs and Rowers. 7.5 minutes on the rower and 7.5 minutes on the ski erg for intervals. Goal is to control and lower heart rate while moving. Real rest occurs during 2-minute transitions between zones
Zone 115 phút
Treadmill Intervals - 2 x 2 min Run, 60s jogging recovery 5 x 75s Run @ 2% Incline, 45s jogging recovery
Run2 phút
@RPE 7-8, 60s Jogging Recovery
Thay bằng: RowErg / SkiErg
Jogging Recovery1 phút
@2% Incline *If Applicable* (RPE 8-9), 45s Jogging Recovery
Run1:15
Thay bằng: RowErg / SkiErg
Jogging Recovery45s
Zone 27:30
2A - Machine Intervals (7.5 mins) 2B - Machine Intervals (7.5 mins)
RowErg
Zone 2A
Thay bằng: SkiErg
Easy Row
SkiErg
Zone 2B
Easy Ski
Bài kết thúc
Tập theo cặp · 8 phút · Tập 8 phút / Nghỉ 0s
Goal: Max distance run and max rounds completed. RPE: 9
Sandbag Front Rack Lunge
Partner 1 TIMER
Run
Partner 2
Thay bằng: RowErg / SkiErg
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach’s Preference