Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Warmup consists of bodyweight exercises. No need for athletes to rotate stations. Spread athletes evenly to start
Alt Plank Jacks45s
Cat-Cow45s
Extreme Climber Push-ups45s
Lunge and Twist45s
90-90 Transitions45s
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 24 phút · Tập 1 phút / Nghỉ 1 phút · 12 vòng
Rep/Interval Scheme: 60s Work/ 60s Rest, 12 Rounds
Each athlete requires a partner for the session. Format is “I Go, You Go” with 60-second efforts. Max effort distance is 125m/150m initially. Athletes maintain the fastest possible pace for the remaining time. Complete 6 rounds per zone before rotating. After the 8th round, partners relocate to the next zone promptly
Zone 11 phút
"I Go, You Go" Ski
SkiErg1 phút
Partner 1
Zone 21 phút
"I Go, You Go" Row
RowErg1 phút
Partner 1
Thay bằng: SkiErg
Tập theo cặp · 18 phút · Tập 8 phút / Nghỉ 1 phút · 2 vòng
Rep/Interval Scheme: 8 min Work/ 60s Rest, 2 Rounds
Partner workout with continuous activity. 8-minute zones with 60-second transition. Zone 1: One partner does Sled Push (20m/25m), while the other holds heavy KBs in racked position. Zone 2: One partner performs 20x/25x Wall Balls, the other holds low squat isometric. Focus on completing sets unbroken. Intense leg workout
Zone 1linh hoạt
Partner Workout
Underhand Sled Push
Partner 1 TIMER
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
KB Rack Stationary Marchhết thời gian còn lại
Partner 2
Zone 2
Partner Workout
Wallballs
Partner 1 TIMER
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Low Squat Hold
Partner 2
Thả lỏng · 5 phút
Coach's Preference