Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
5 distinct training zones. Do not exceed capacity at rowers or ski ergs. Add a 6th zone if necessary (e.g. walkout burpees)
Cat-Cow45s
90-90 Transitions45s
SkiErg45s
Speed Skaters45s
RowErg45s
Thay bằng: SkiErg
Tập theo cặp · 40 phút · Tập 18 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 18 min Work/ 2 min Rest, 2 Rounds
Class divided into two 18-minute zones. 2-minute rest/transition between workouts. Partner workout with timer set for 600m or 700m. Partners complete 30 reps of designated exercise before running. Focus on controlled yet quick running. Complete 30 reps quickly to maximise running time. Bikes or other aerobic machines can be substituted for running
Zone 1linh hoạt
Partner 1: Ski (TIMER), Partner 2: Pushups then run for remaining time
SkiErg
Partner 1 TIMER
Pushups
Partner 2
Runhết thời gian còn lại
Thay bằng: RowErg / SkiErg
Zone 2
Partner 1: Row (TIMER), Partner 2: DB Thrusters then run for remaining time
RowErg
Partner 1 TIMER
Thay bằng: SkiErg
DB Thrusters
Partner 2
Run
Thay bằng: RowErg / SkiErg
AMRAP · 2 phút · Tập 2 phút / Nghỉ 0s
30s of jump squats. 60s of reverse lunges. Finish with 30s of jump squats
Jump Squats30s
Reverse Lunges1 phút
Jump Squats30s
Thả lỏng · 5 phút
Coach's Preference