Khởi động
Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Xoay trạm
Cat-Cow35s
90-90 Transitions35s
Situp to Glute Bridges35s
Lateral Lunges35s
Walkout Pushup35s
Extreme Mountain Climbers35s
Engine
Engine #9B
- 51 phút
- 7
- 4
- Sandbag
- Ski Erg
- Treadmill
Sharpening Intervals
Intervals · 39 phút · Tập 18 phút / Nghỉ 1:30 · 2 vòng
Phần chínhXoay trạmGhi chú của coach
18 minutes of work, 2 minutes of rest, 2 rounds. Divide athletes into 2 zones: treadmills and ski ergs. Each zone has 18 minutes of work with 90-second transitions. First week of a 4-week progression. Zone 1 features Tempo and High End Threshold paces; focus on aggressive 90-second efforts and quality recovery during 3-minute light tempo. Zone 2 involves 20m or 30m Sandbag Lunges, scaled by athlete skill and fitness; aim for competition weight and maintain pace. Ski erg serves as a High End Threshold effort but is shorter. 90-second gap for transitions between zones
Zone 14:30
Complete 4 Full Rounds of Each
Run3 phút · RPE 6
Thay bằng: RowErg / SkiErg
Run1:30 · RPE 8
Thay bằng: RowErg / SkiErg
Zone 2
Ski Erg Strength
- Partner 1Sandbag Walking Lunges20-30 mThay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- Partner 2SkiErgRPE 8
Core Strength Finisher
Intervals · 3 phút
Ghi chú của coach
Athletes spread out on the gym floor. Each holds a plank with tight abs and glutes, maintaining form. The first plank feels manageable. 15 seconds is insufficient for recovery, leading to difficulty in the second round. Encourage athletes to hold the final 60 seconds without breaks
Low Plank1:15
- Nghỉ 15s
Low Plank1 phút
Thả lỏng
Thả lỏng · 4 phút
Coach's Choice