Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Five distinct zones available. Do not exceed capacity on rowers or ski ergs. Add a sixth station if needed. Example exercise: Walkout burpees
Cat-Cow45s
90-90 Transitions45s
SkiErg45s
Speed Skaters45s
RowErg45s
Thay bằng: SkiErg
Tập theo cặp · 34 phút · Tập 15 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 15 min Work/ 2 min Rest, 2 Rounds
Class is divided into two 15-minute zones with 2-minute recovery between. Zone 1: Complete 20 or 25 calories on erg before the running partner can stop. Running is relaxed, with a time cap of 3 minutes (turnaround at 90 seconds) if running outside. Zone 2: Runner completes 500m or 600m while the partner alternates between burpee broad jumps and overhead sandbag lunges
Zone 1
Partner Workout
Run
Partner 2
Thay bằng: RowErg / SkiErg
Zone 2
Partner Workout
Run
Partner 1 (TIMER)
Thay bằng: RowErg / SkiErg
Burpee Broad Jumps
Partner 2
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Sandbag OH Walking Lunges
Tập theo cặp · 8 phút · Tập 8 phút / Nghỉ 0s
Intensity focused partner workout. One partner runs for one minute; aim for maximum distance. Other partner performs 8-10 heavy Goblet squats, then rests until running partner finishes. Emphasis on quick transitions and squat sets to optimise rest time. Practices shifting between aerobic and anaerobic exercises
Run1 phút
Partner 1 (TIMER)
Thay bằng: RowErg / SkiErg
KB Goblet Squats
Partner 2
Thả lỏng · 5 phút
Coach's Preference