AMRAP · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones for the class. Divide athletes evenly among zones. Rotate in a circle for simplicity
Deadbug40s
90-90 Transitions40s
Blast Off Push-ups40s
Situp to Glute Bridges40s
RowErg40s
Thay bằng: SkiErg
Intervals · 42 phút · Tập 19 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 19 min Work/ 2 min Rest, 2 Rounds
Set clock for 19min/2min; 2 rounds. Zone 1: All athletes perform a 19-minute treadmill threshold test starting with an easy jog, increasing speed each minute until unable to maintain. Popping occurs if an athlete stops running; they take a 60-second walking break, followed by 75-second repeats at their highest speed with 60-second jogging rests. Zone 2: Task 1 is 'I Go, You Go'; athletes row hard at RPE 9-10, while the partner rests. After completing 2500m or 3000m, depending on skill, they proceed to Task 2: 'I Go, You Go' with 5x DB Clusters for as many rounds as possible within the remaining time
Zone 13:15
Start at an Easy Run, RPE 5. Every Minute, Increase Speed 1MPH/1.5KMPH. Once athletes “Pop,” they rest 60 seconds, then do 75sec intervals at their highest completed speed, 60sec jogging Rests
Run
Every minute, increase speed until 'pop'
Thay bằng: RowErg / SkiErg
Run1:15
At highest completed speed
Thay bằng: RowErg / SkiErg
Jogging Recovery1 phút
Zone 2
Task 1 = I go, you go until team reaches 2500m row. Each partner pulls for 30s. Task 2 = Partner 1: DB Clusters, Partner 2: Rest until partner finishes
RowErg
Each partner pulls for 30s
Thay bằng: SkiErg
DB Clusters
Partner 1
Thả lỏng · 5 phút
Coach's Preference