Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones. Evenly divide athletes across zones. Rotate in a circle for simplicity
Situp to Glute Bridges40s
90-90 Transitions40s
Walkout Pushup40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 42 phút · Tập 1 phút / Nghỉ 10s · 36 vòng
Rep/Interval Scheme: 1 min Work/ 10s Rest, 36 Rounds
Divide class into 4 groups. Set clock to 60s/10s for 36 rounds, with athletes completing 9 circuits. Each zone lasts one minute; transitions must be quick in 10 seconds. Resting athletes should wait behind the Ski for a smooth transition. Position ski ergs and rowers near treadmills for easier transitions. First 3 circuits are a build-up, next 3 focus on quality, last 3 are for maximum effort. Aim for 12-20+ calories on ergs for consistency. On the run, target 250m-300m; double meters if substituting with bike erg. Use calories if substituting with assault bike
Zone 11 phút
Goal = 12/16/20 Calories
SkiErg1 phút
Zone 21 phút
Goal = 12/16/20 Calories
RowErg1 phút
Thay bằng: SkiErg
Zone 31 phút
Goal = 250-300m
Run1 phút
Thay bằng: RowErg / SkiErg
Zone 41 phút
Thả lỏng · 5 phút
Coach's Preference