Engine

Engine #12A

Thời lượng: 46 phút
RPE mục tiêu: 9
Số block: 4

Dụng cụ

Row Erg
Kettlebell
Treadmill
Ski Erg

Khởi động
Intervals · 5 phút
Xoay trạm
Ghi chú của coach
Warm-up consists of mobility and activation sections. Mobility requires 30 seconds per movement, with real-time demos by the coach. 2.5 minutes maximum for mobility section. Athletes must perform movements in synchronization. After completing mobility, all athletes move to the next section FRT (for remaining time). Activation involves dividing athletes into open lanes, such as 6 rows of 4. The coach will demo each movement for the lead group before starting. During “jog back,” half the lanes turn left, while the other half turn right. If movements finish early, the coach can choose to repeat activation or proceed to the main workout
- Mobility
  Athletes are all performing same movement/zone together
  - #1Cat-Cow30s30s
  - #290-90 Transitions30s30s
  - #3Glute Bridge Reachover30s30s
  - #4Seal Jacks30s30s
  - #5Walkout Pushup30s30s
- Activation
  Do not return to mobility. Once at Activation section, you remain here
  - #1
    6m of Walking Hamstring Scoop, continue in same direction for 6m Lunge & Twist, then jog back
    Walking Hamstring Scoops6 m
    Lunge and Twist6 m
    Jog Back
  - #2Butt Kickers12 mJog Back
  - #3High Knees12 mJog Back
  - #4Alt. Walking Lateral Lunge12 mJog Back
Speed Intervals
Intervals · 28 phút · Tập 1:45 / Nghỉ 0s · 16 vòng
Phần chínhXoay trạm
Ghi chú của coach
Focus on speed, power beyond race pace to earn maximum recovery. This workout sharpens athletes physically and mentally. Athletes earn rest by emphasising speed and power. Divide Athletes between the zones:. 12 athletes on treadmills, split into two groups of six: “A” and “B”. Other 12 athletes are already split into "A" and "B" in Zone 2. Athletes will complete two consecutive intervals in the same zone:. 1, 1 → 2A, 2A → 1, 1 → 2B, 2B → 1, 1 → 2A, 2A → 1, 1 → 2B, 2B or. 1, 1 → 2B, 2B → 1, 1 → 2A, 2A → 1, 1 → 2B, 2B → 1, 1 → 2A, 2A or. 2A, 2A → 1, 1 → 2B, 2B → 1, 1 → 2A, 2A → 1, 1 → 2B, 2B → 1, 1 or. 2B, 2B → 1, 1 → 2A, 2A → 1, 1 → 2B, 2B → 1, 1 → 2A, 2A → 1, 1. Athletes will get a lot of rest and should ATTACK EACH INTERVAL. During the rest of their second interval in the zone, athletes will transition zones
- Zone 1linh hoạt
  Athletes spend two consecutive intervals in this zone and transition during their second rest period
  - Run200-300 m · RPE 9
    Thay bằng: RowErg / SkiErg
  - Nghỉ hết thời gian còn lại
- Zone 2
  All athletes in this zone - 2A and 2B - will transition to the treadmills during their second rest
  - 2Alinh hoạt
    Athletes spend two consecutive intervals in this zone and transition during their second rest period
    SkiErg200-300 m · RPE 9
    Nghỉ hết thời gian còn lại
  - 2Blinh hoạt
    Athletes spend two consecutive intervals in this zone and transition during their second rest period
    RowErg200-300 m · RPE 9
    Thay bằng: SkiErg
    Nghỉ hết thời gian còn lại
Bài kết thúc
Intervals · 8 phút · Tập 3:20 / Nghỉ 40s · 2 vòng
Xoay trạm
Ghi chú của coach
Athletes retain their pairings from previous block. Half the teams go to Zone 1, half the teams in Zone 2. Zone 1: “I Go, You Go” on the skierg with 20 sec sprints and quick switches. Zone 1: Each athlete completes 5 sprints. Zone 2 involves “I Go, You Go” farmer’s carry for speed and safety with 4 rounds each. After the fourth carry, athletes do SOLO max pushups with remaining time. 40 seconds to transition following the 3:20 interval
- IGYG Ski Sprints
  5 sprints each in alternating fashion
  - Partner 1SkiErgmax m · 20s20s
  - Partner 2linh hoạt
    Nghỉ hết thời gian còn lại
- IGYG to SOLO
  - Partner 1
    4x 25m carries for each partner in alternating fashion (8 Total Rounds)
    KB Farmer's Carry25 m
    As quickly as you can
  - Partner 2linh hoạt
    4x 25m carries for each partner in alternating fashion (8 Total Rounds)
    Nghỉ hết thời gian còn lại
  - SOLO Finishlinh hoạt
    After 8 Total Rounds (4 each) of Farmer's Carry
    Pushupsmax m · hết thời gian còn lại
Thả lỏng
Thả lỏng · 5 phút
Coach's choice