Khởi động
Intervals · 4:10 · Tập 35s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 35s Work/ 15s Rest, 5 Rounds
5 distinct zones
KB Halo35s
90-90 Transitions35s
SkiErg35s
Lateral Lunges35s
Walkout Pushup35s
Engine
Engine #27
- 55 phút
- 9
- 3
- Kettlebell
- Ski Erg
- Treadmill
- Row Erg
Max Distance Testing
Intervals · 46 phút · Tập 20 phút / Nghỉ 3 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 20min Work/ 3min Rest, 2 Rounds
Ghi chú của coach
Divide class into 2 zones: Zone 1 for Max Distance Run, Zone 2 for ergs. In Zone 2, split athletes between rowers and Ski Ergs. Maintain 20-minute clock in erg zone; switch machines at 10 minutes. Ensure athletes track total calories burned. Include a 3-minute break between Zone 1 and 2, no break between 2A and 2B. Score: each calorie = 1 point, each .01mi or .01KM = 1 point. Most points in competitive mode wins
- Zone 1RunThay bằng: RowErg / SkiErg
Zone 2
A - Row, B - Ski (10 mins each)
Calorie Row
Calorie Ski
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference