Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Divide class into Treadmill and Ergs zones, each lasting 20mins. Treadmill athletes to pre-set DBs for Squat Cleans and Thrusts. Zone 1: Individual Treadmill workout; athletes run 500m or 600m, then alternate DB exercises. Odd Rounds: After Runs #1, 3, 5, 7, perform 20x DB Squat Cleans. Even Rounds: After Runs #2, 4, 6, 8, perform 20x DB Squat Thrusters. Zone 2: Partner workout; one partner times while the other performs exercises. Level 1: 400m Row; Level 2: 500m Row; rounds last 1m:40s-2min. Partner 2 completes 20x KB Swings, then rows for remaining time at controlled pace
Zone 1
Compromised Runs (Alternating Recoveries)
Odd Rounds
Run500-600 m · RPE 7
Thay bằng: RowErg / SkiErg
DB Squat Cleans20 reps
Even Rounds
Run500-600 m · RPE 7
Thay bằng: RowErg / SkiErg
DB Squat thrust20 reps
Zone 2
Partner Workout
Partner 2linh hoạt
Alt KB Swings20 reps
Wallball Slams20 reps
SkiErghết thời gian còn lại · RPE 6
Thả lỏng · 5 phút
Coach's preference