Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
There are 5 distinct zones. Do not exceed capacity at ski ergs. Add a 6th station if necessary. Example: Walkout burpees
Cat-Cow45s
90-90 Transitions45s
SkiErg45s
Plank Jack Push-ups45s
Superman Rows45s
Intervals · 36 phút · Tập 2:30 / Nghỉ 30s · 12 vòng
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 12 Rounds
Divide the class into four zones. Each zone lasts 2:30 minutes with a 30-second transition. RPE increases by 1 each round: start at RPE 6, then 7, and finish at 8. The last round at RPE 8 should be very difficult. Zone 4 is a couplet; athletes should aim for maximum reps
Zone 1
RPE 6, 7 and 8
Run
Thay bằng: RowErg / SkiErg
Zone 2
RPE 6, 7 and 8
SkiErg
Zone 3
RPE 6, 7 and 8
RowErg
Thay bằng: SkiErg
Zone 4
Couplet
DB Renegade Row
DB Walking Lunges
Intervals · 4:20 · Tập 50s / Nghỉ 15s · 4 vòng
Rep/Interval Scheme: 50s Work/ 15s Rest, 4 Rounds (odd rounds knee tuck push ups/ even rounds hollow body flutter kicks)
This finisher consists of four rounds. Each round lasts 50 seconds with a 15-second transition. Rounds 1 and 3 focus on knee tuck pushups. Rounds 2 and 4 involve Hollow Body Flutter Kicks. The aim is to achieve maximum reps during the 50 seconds of each round. Maintain high intensity throughout each round
Knee Tuck Push-ups50s
Hollow Body Flutter Kicks50s
Thả lỏng · 5 phút
Coach's Preference