Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
KB Jefferson Curls45s
90-90 Heel Raise45s
RowErg45s
Thay bằng: SkiErg
DB Deadlift to High Pull45s
Thay bằng: KB Deadlifts to High Pull
Hamstring Bridge45s
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 20min Work, 2 min Rest, 2 Rounds
Divide class into Treadmill and Ergs zones, each for 20 mins. Treadmill athletes pre-set KB for goblet squats behind foot rail. Each athlete completes a 1000m run with time cap: 5min (1st run), 4min (2nd), 3min (3rd). Between runs, transition urgently to perform 25x KB Goblet squats. Zone 2 is a partner workout: Partner 1 acts as the timer. Level 1: 400m row; Level 2: 500m row, rounds approx. 1m:40s-2min. Partner 2 performs Ski Erg until row is completed. Before transitions, BOTH partners complete 8x DB Clean & Press. Focus on consistent pacing on Ski and quality power output for 20 mins. No finisher; elevate effort during this block
Zone 1
Compromised Running = Time cap is 1 min for every 200m. Between each run complete 25x KB Goblet squats and then back to the treadmill
Run
Thay bằng: RowErg / SkiErg
Run
Thay bằng: RowErg / SkiErg
Run
Thay bằng: RowErg / SkiErg
Run
Thay bằng: RowErg / SkiErg
Run
Thay bằng: RowErg / SkiErg
KB Goblet Squats
Between each run
Zone 2
Partner Workout
RowErg
Partner 1
Thay bằng: SkiErg
SkiErg
Partner 2
DB Clean & Press
Both Partners each transition
Thay bằng: Dual KB Clean and Press
Thả lỏng · 5 phút
Coach's Preference