Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Five distinct zones available. Do not exceed capacity on rowers or ski ergs. Add a sixth station if needed. Example: Rower
KB Halo45s
90-90 Transitions45s
SkiErg45s
Speed Skaters45s
Walkout Pushup45s
Intervals · 30 phút · Tập 7 phút / Nghỉ 30s · 4 vòng
Rep/Interval Scheme: 7 min Work, 30s Rest, 4 Rounds
Divide class into four zones: zones 1 and 3 are treadmills. Flow class in a circle with 7-minute segments. Each athlete completes each station once before rotating. Maintain consistent effort and pacing. Focus on 30+ minutes of aerobic work at RPE 6-7. Athletes may approach or exceed 2K in rowing and skiing
Zone 1
RPE 6-7
Run
Thay bằng: RowErg / SkiErg
Zone 2
RPE 6-7
RowErg
Thay bằng: SkiErg
Zone 3
RPE 6-7
Run
Thay bằng: RowErg / SkiErg
Zone 4
RPE 6-7
SkiErg
Intervals · 13 phút · Tập 5:30 / Nghỉ 1 phút · 2 vòng
Rep/ Interval Scheme: 5.5 min Work/ 60s Rest, 2 Rounds
Split groups into two zones. Each zone lasts 5.5 minutes. Includes a 60-second transition
Zone 16 phút
Sustained Running Sprints
Treadmill Sprint1 phút
Jogging Recovery30s
Treadmill Sprint1 phút
Jogging Recovery30s
Treadmill Sprint1 phút
Jogging Recovery30s
Treadmill Sprint1 phút
Jogging Recovery30s
Zone 2
Compromised Rower Sprints
Row Sprint
Partner 1 TIMER
Overhand Sled Push
Partner 2
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Thả lỏng · 5 phút
Coach's Preference