Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Cossack Squats45s
90-90 Transitions45s
RowErg45s
Thay bằng: SkiErg
SkiErg45s
Hamstring Bridge45s
Engine
Engine #78
- 54 phút
- 8
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Treadmill
Interval theo vùng
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Split class into Treadmill and Ergs zones for 20 mins each. Treadmill athletes set a kettlebell for goblet squats behind treadmill footrail. Treadmill workout is individual: 3 mins to run 600m, 700m, or 800m, then 20 goblet squats. Next rounds increase squats to 30, then 40 after finishing runs. Zone 2 is a partner workout: one does 300m or 350m Ski while the other rows at an easy pace. At each transition, both partners perform 5 DB Devil’s Press
Zone 1
Compromised Running
Run
3 min time cap
Thay bằng: RowErg / SkiErg
KB Goblet Squats
Add 10 reps each round
Zone 2
Partner 1: Ski, Partner 2: Row, both partners: devil press at each transition
SkiErg
Partner 1 (TIMER)
RowErg
Partner 2
Thay bằng: SkiErg
DB Devil's Press
Both Partners: at each transition
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference