Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones. Divide class evenly among zones. Rotate in a circle for simplicity
Lunge and Twist40s
90-90 Transitions40s
Alt Lateral Bear Crawl40s
Hamstring Bridge40s
SkiErg40s
Intervals · 42 phút · Tập 3 phút / Nghỉ 30s · 12 vòng
Rep/Interval Scheme: 3 min Work/ 30s Rest, 12 Rounds
3 min efforts with 30 sec transitions for 12 rounds. Divide class into 4 zones, with athletes completing each zone 3 times. Focus on quality efforts on ergs under muscular fatigue and endurance under aerobic fatigue. Zone 1 & 3: 3 min erg intervals, aim for 750-850m+. Zone 2: A combination of push and pull; target 3 sequences. Zone 4: 3 min movement-based couplet; 10-15m farmer's carry and 10m for burpee broad jumps
Zone 1
RPE 8.5
RowErg
Thay bằng: SkiErg
Zone 2
Couplet
DB Squat thrust
DB Push Press
Zone 3
RPE 8.5
SkiErg
Zone 4
Couplet
KB Farmer's Carry
Burpee Broad Jumps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Thả lỏng · 5 phút
Coach's Preference