Khởi động
Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Xoay trạm
Use a timer for mobility movements. Start with Cat-Cows
- #1Cat-Cow5 phút
- #290-90 Transitions
- #3Hamstring walkouts
- #4Cossack Squats
- #5Walkout Pushup
- #6Extreme Climber Stretch
Engine
Engine #2A
- 50 phút
- 5
- 4
- Row Erg
- Ski Erg
- Treadmill
Phần chính
Intervals · 30 phút · Tập 7 phút / Nghỉ 30s · 4 vòng
Phần chínhXoay trạmGhi chú của coach
Divide athletes into 2 groups for zones. Zone 1: Running intervals slightly longer than last week; maintain similar or slightly faster pace. Controlled tempo with brief, slow recoveries; aim for a 19-minute continuous run. Zone 2: Use rowerg timer; slightly higher intensity than running, consistent with last week. Row steadily for full distance; partner completes 20m burpee broad jumps followed by recovery ski. Opportunity to focus on row and ski technique corrections
#17 phút
Run2 phút · RPE 4
Thay bằng: RowErg / SkiErg
Run3 phút · RPE 6
Thay bằng: RowErg / SkiErg
Run2 phút · RPE 4
Thay bằng: RowErg / SkiErg
#2
RowErg300 m · RPE 6
Thay bằng: SkiErg
RowErg100 m · RPE 4
Thay bằng: SkiErg
#37 phút
Run2 phút · RPE 4
Thay bằng: RowErg / SkiErg
Run3 phút · RPE 6
Thay bằng: RowErg / SkiErg
Run2 phút · RPE 4
Thay bằng: RowErg / SkiErg
#4
SkiErg300 m · RPE 6
SkiErg100 m · RPE 4
Bài kết thúc
Intervals · 10 phút · Tập 4 phút / Nghỉ 1 phút · 2 vòng
Xoay trạmGhi chú của coach
Divide athletes into two zones: treads and Ski Erg for 4 minutes each. Each athlete completes 3 intense rounds on the treadmill. Ski Erg efforts are longer; aim for hard and fast performance. Teams compete to accumulate the most distance. Includes a 60-second transition for recovery before switching zones
#11:30
3 rounds
Treadmill Sprint1 phút · RPE 9
- Nghỉ 30s (Walking)
#2
"I Go, You Go" SkiErg Relay
- Partner 1Ski Erg Sprint25s · RPE 925s
Partner 2
- Nghỉ (Until Swap)
Thả lỏng
Thả lỏng · 5 phút
Coach's preference