Engine

Engine #2B

Thời lượng: 51 phút
RPE mục tiêu: 6
Số block: 4

Dụng cụ

Dumbbell
Row Erg
Ski Erg
Treadmill

Khởi động
Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Xoay trạm
- #1Cat-Cow4 phút
- #290-90 Transitions
- #3Situp to Glute Bridges
- #4Lateral Lunges
- #5Walkout Pushup
- #6Extreme Climber Stretch
Intervals
Intervals · 34 phút · Tập 8 phút / Nghỉ 30s · 4 vòng
Phần chínhXoay trạm
Ghi chú của coach
Longer aerobic running intervals combined with tempo training. Controlled tempo threshold repeats on Ergs for aerobic fitness and base strength. Divide athletes into 4 zones; designate half treadmills as Zone 1 and half as Zone 3. This is week 2 of a 4-week progression with increased higher effort intervals. Reduction in lighter efforts and recoveries while maintaining RPE 7 for challenging efforts. Athletes should not feel exhausted post-workout
- #18 phút
  - Run2:45 · RPE 5
    Thay bằng: RowErg / SkiErg
  - Run2:30 · RPE 7
    Thay bằng: RowErg / SkiErg
  - Run2:45 · RPE 5
    Thay bằng: RowErg / SkiErg
- #230s
  - SkiErg300-400 m · RPE 7
  - Nghỉ 30s
- #38 phút
  - Run2:45 · RPE 5
    Thay bằng: RowErg / SkiErg
  - Run2:30 · RPE 7
    Thay bằng: RowErg / SkiErg
  - Run2:45 · RPE 5
    Thay bằng: RowErg / SkiErg
- #430s
  - RowErg300-400 m · RPE 7
    Thay bằng: SkiErg
  - Nghỉ 30s
Bài kết thúc
Intervals · 8 phút · Tập 3:30 / Nghỉ 30s · 2 vòng
Focus on intensity, speed, and power. Divide athletes into two zones: treadmill and Ski Erg. Each athlete completes 2 hard rounds on the treadmill. Ski Erg efforts are short and fast, impacted by pullover sit-ups. Goal is to challenge lats and abs
- #13:30
  - Treadmill Sprint1:10 · RPE 9
  - Jogging Recovery1:10 · RPE 4
  - Treadmill Sprint1:10 · RPE 9
- #2
  - Partner 1DB Pullover Situp10 reps
  - Partner 2SkiErgRPE 9Until Partner 1 finishes
Thả lỏng
Thả lỏng · 4 phút
Coach's choice