Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
Lunge and Twist45s
SkiErg45s
Iron Cross Kicks45s
Rotational Push-ups45s
90-90 Transitions45s
Intervals · 27 phút · Tập 2 phút / Nghỉ 15s · 12 vòng
Rep/Interval Scheme: 2 min Work/ 15s Rest, 12 Rounds
Begin with pure aerobic work. Divide class into 4 groups. Each group works for 2 minutes with a 20-second rotation. Start timing on schedule. Running efforts are more intense than skiing and rowing. Running is aggressive; skiing and rowing are steady. Complete 3 laps around the room in this sequence
Zone 1
RPE 8 - Incline 3% if applicable
Run
Thay bằng: RowErg / SkiErg
Zone 2
RPE 6
RowErg
Thay bằng: SkiErg
Zone 3
RPE 8 - Incline 3% if applicable
Run
Thay bằng: RowErg / SkiErg
Zone 4
RPE 6
SkiErg
Intervals · 13 phút · Tập 3 phút / Nghỉ 15s · 4 vòng
Rep/Interval Scheme: 3 min Work/ 15s Rest, 4 Rounds
Zone 1: Sled pull with arms only, stationary feet; ensure enough space for other stations. Zone 2: Heavy goblet squats followed by unbroken wall balls; athletes should count repetitions. Zone 3: Max rep challenge with quality form; athletes should keep count to stay engaged. Zone 4: Alternating couplet of 20 lunges and broad jumps; may need to shorten sled pull lengths. Reverse lunges can be combined with broad jumps for a total of 10 repetitions
Zone 1
Weight is approximately 70% of competition weight
Arms Only Sled Pull
Zone 2
KB Goblet Squats
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 4
Couplet
Sandbag Walking Lunges
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Broad Jumps
Thả lỏng · 5 phút
Coach's Preference