Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
5 distinct zones to divide the class. Even distribution among zones. Rotate in a circle for simplicity
Intervals · 43 phút · Tập 4:50 / Nghỉ 30s · 8 vòng
Divide class into 4 groups; each zone begins with a task and ends with a machine. Set the timer for 4:30 Work/30sec rest, for 8 rounds; athletes complete circuit twice. Minimal rest; transition time used for equipment gathering. Ensure athletes start each round on time and maintain composure during running/rowing/skiing. Zone 1: Complete 40m or 50m of Burpee Broad Jumps before skiing. Zone 2: Running combined with step-ups; avoid rebounding off the ground. Focus on powering through the lead leg with minimal breaks during running. Zone 3: Complete 40 thrusters before rowing for the remaining time. Zone 4: Fatigue from wall balls before running; maintain composure on the ski with reasonable effort
Zone 1linh hoạt
Burpee Broad Jumps40-50 m
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
SkiErghết thời gian còn lại · RPE 7
Zone 2linh hoạt
Alt Plyo Step up80-100 reps
Runhết thời gian còn lại · RPE 7
Thay bằng: RowErg / SkiErg
Zone 3linh hoạt
DB Thrusters40 reps
RowErghết thời gian còn lại · RPE 7
Thay bằng: SkiErg
Zone 4linh hoạt
Wallballs30-40 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Runhết thời gian còn lại · RPE 7
Thay bằng: RowErg / SkiErg
Thả lỏng · 5 phút
Coach's preference