Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Warmup should be quick and simple. All athletes can perform the same movements simultaneously
Intervals · 33 phút · Tập 15 phút / Nghỉ 1:30 · 2 vòng
Focus: Improve erg output, threshold running, and skills efficiency. Setup: Pair athletes; split into Zone 1 and Zone 2. Zone 1 Task 1: Team goal using “I Go, You Go” format. In Zone 1 Task 2: Solo run before resuming IGYG for Task 3. In Zone 1 Task 3: Athletes stay once completed. Weight Recommendations: Zone 1 - Task 3: Wallballs at competition weight. Zone 2 - Task 1: SB Walking Lunge at competition weight
#14:59
SkiErg+Wall Balls IGYG Run Solo
SkiErg1200 m · RPE 9
Switch every 30s
Run5 phút · RPE 8
Solo Run
Thay bằng: RowErg / SkiErg
Wallballsmax reps · hết thời gian còn lại
Switch every 15x/20x
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
#2linh hoạt
Both exercises IGYG
Sandbag Walking Lunges125-150 m
Switch every 30s
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
RowErghết thời gian còn lại · RPE 8
Switch every 60s
Thay bằng: SkiErg
Intervals · 7 phút · Tập 3 phút / Nghỉ 30s · 2 vòng
Focus on enhancing sled power and muscular endurance. Use competition weight or more for sleds. Choose moderately heavy weights for DB Clean & Press
#1
IGYG
Overhand Sled Push
Sprint! Switch every 6m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
#2
Solo Couplet
DB Clean & Press5 reps
Thay bằng: Dual KB Clean and Press
Burpees Chest to Floor5 reps
Thả lỏng · 4 phút
Coach's choice