Engine #7 · Engine

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
Thể lực
Intervals · 36 phút · Tập 3:30 / Nghỉ 1 phút · 8 vòng
Phần chínhXoay trạm
Ghi chú của coach
DELOAD week: shorter durations, steady/moderate pacing at start and finish. Divide athletes between the two 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. First interval in 3:45; transition athletes between treadmill and Zone 2 after. Flow sequence options:. 1 → 2A → 1 → 2B → 1 → 2A → 1 → 2B or. 1 → 2B → 1 → 2A → 1 → 2B → 1 → 2A or. 2A → 1 → 2B → 1 → 2A → 1 → 2B → 1 or. 2B → 1 → 2A → 1 → 2B → 1 → 2A → 1. Zone 1 middle segment: manageable 1:30 tempo pace for sharpness. Zone 2 athletes: focus on mobility and quality movement without big intensity. Rep-based movements followed by 200m of tempo on erg with solid technique. Athletes should focus on feelings and breathing; the session is designed to feel easier
- Zone 12:29
  - Run1 phút · RPE 5
    Thay bằng: RowErg / SkiErg
  - Run1:30 · RPE 7
    Thay bằng: RowErg / SkiErg
  - Runhết thời gian còn lại · RPE 5
    Thay bằng: RowErg / SkiErg
- Zone 2
  All athletes in this zone - 2A and 2B - transition to treadmills upon completion of interval
  - 2Alinh hoạt
    Situp to Glute Bridges10 reps
    SkiErg200 m · RPE 7
    SkiErghết thời gian còn lại · RPE 5
  - 2Blinh hoạt
    Cossack Squats10 reps
    Alternating, 5x per side
    RowErg200 m · RPE 7
    Thay bằng: SkiErg
    RowErghết thời gian còn lại · RPE 5
    Thay bằng: SkiErg
Thả lỏng
Thả lỏng · 5 phút
Coach's choice