Engine #3A · Engine

Khởi động
Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Xoay trạm
Lead athletes through movements using an interval timer
- #1Cat-Cow5 phút
- #290-90 Transitions
- #3Hamstring walkouts
- #4Cossack Squats
- #5Walkout Pushup
- #6Extreme Climber Stretch
Phần chính
Intervals · 32 phút · Tập 14 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Ghi chú của coach
Focus on increasing aerobic capacity and improving erg and lunge fitness. Divide athletes into 2 groups for different zones. Zone 1: Self-guided 1600m run at 70% effort with an 8-minute time cap, followed by 500m with 45 seconds jogging recovery. Zone 2: Rowing for 2:30 at steady effort, focusing on lunges and brief recovery. Opportunity to work on row technique with athletes needing correction
- #1
  Running Intervals
  - First Run1:30
    Run1600 m · RPE 7
    8 min time cap
    Thay bằng: RowErg / SkiErg
    Jogging Recovery1:30 · RPE 4
  - All other runs45s
    Run500 m · RPE 8
    Thay bằng: RowErg / SkiErg
    Jogging Recovery45s · RPE 4
  - First Run45s
    Run1600 m · RPE 7
    Thay bằng: RowErg / SkiErg
    Jogging Recovery45s · RPE 4
  - All Other Runs45s
    Run500 m · RPE 8
    Thay bằng: RowErg / SkiErg
    Jogging Recovery45s · RPE 4
- #2
  Ergs and Skills
  - Partner 1RowErg500-600 m · RPE 7Thay bằng: SkiErg
  - Partner 2linh hoạt
    Sandbag Walking Lunges30-40 m
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
    SkiErghết thời gian còn lại · RPE 6
Tập theo cặp
Tập theo cặp · 10 phút
Xoay trạm
Ghi chú của coach
Push athletes to improve speed and VO2 Max. Access strength under fatigue. Divide class into pairs with a treadmill and medium-sized kettlebells. Partners may use different weights. Objective: run hard and transition quickly to goblet squats. Maximise rest by moving with urgency. Enhance coaching energy to motivate athletes
- Partner 1Treadmill Sprint1 phút · RPE 91 phút
- Partner 2linh hoạt
  - Dual KB Rack squatRPE 6
  - Nghỉ hết thời gian còn lại
Thả lỏng
Thả lỏng · 4 phút
Coach's choice