Intervals · 4:30 · Tập 30s / Nghỉ 15s · 6 vòng
Warmup should be quick and simple. All athletes can perform the same movements simultaneously
Intervals · 36 phút · Tập 2:45 / Nghỉ 15s · 12 vòng
Improve power and efficiency on the ski, transitioning between strength, running, and machine work. Work through depleted legs and full-body fatigue. Evenly distribute athletes across all 4 zones. Zone 1: SkiErg requires aggressive effort. Zone 2: Triplet focuses on pace with moderate to moderately heavy weight. Zone 3: Controlled effort during the run. Zone 4: Tax legs with lactic acid; includes jump squats followed by a prolonged low plank
#2
DB Triplet
DB Reverse Lunges12 reps
DB Thrusters6 reps
Pushups12 reps
#4linh hoạt
Jump Squats30-40 reps
Low Plankhết thời gian còn lại
Intervals · 4 phút · Tập 50s / Nghỉ 10s · 4 vòng
Focus on output under fatigue. Athletes partner up; Partner 1 sprints on a treadmill, while Partner 2 performs max reps of Burpee to Plate. Switch roles each interval. Position barbell plates in line with the treadmill for efficient transitions
Thả lỏng · 5 phút
Coach's choice