AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
If athlete's finish the entire circuit, have them restart and go through the circuit again until the 4 minutes is up
Lateral Lunges
5 repetitions per leg
Walkout Pushup
Situp to Glute Bridges
Quadruped Hip Cars
Tập theo cặp · 68 phút · Tập 15 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 15mins Work/ 2mins Rest x 2. Erg Zone requires 5 burpees during each transition
Each zone is designed for 15 minutes. Target a Rate of Perceived Exertion (RPE) of 8 or higher
Zone 14 phút
Treadmill Threshold Intervals: 4 x 3 minutes Run @ RPE 8 with 60s jogging recovery
Threshold Run3 phút
Run at RPE 8+
Jogging Recovery1 phút
Jogging recovery
Zone 2
Partner Workout: Both Partners do 5x Burpees during transition before switching machines
SkiErg
Partner 1
RowErg
Partner 2
Thay bằng: SkiErg
Burpees Chest to Floor
Transition
Tập theo cặp · 8 phút · Tập 8 phút / Nghỉ 0s
Big efforts lead to significant recoveries. The objective is to achieve maximum speed and distance. Rate of Perceived Exertion (RPE) is set at 9
Treadmill Sprint1 phút
Partner 1
Jump Squats
Partner 2
Thả lỏng · 5 phút
Coach’s Preference