Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
5 distinct zones available. Avoid exceeding capacity on rowers and ski ergs. Add a 6th station if needed, e.g., rower
KB Halo45s
90-90 Transitions45s
SkiErg45s
Speed Skaters45s
Walkout Pushup45s
Intervals · 30 phút · Tập 7 phút / Nghỉ 30s · 4 vòng
Rep/Interval Scheme: 7 min Work/ 30s Rest, 4 Rounds
Divide class into four zones: treadmills in zones 1 and 3. Each zone lasts 7 minutes with rotations in order. Effort and pacing should remain consistent. Focus on 30+ minutes of aerobic work at manageable pace (RPE 6-7). Some athletes may achieve 2K of rowing and skiing. Treadmill incline of 2% if applicable
Zone 1
7 mins @ RPE 6-7
Run
Thay bằng: RowErg / SkiErg
Zone 2
7 mins @ RPE 6-7
RowErg
Thay bằng: SkiErg
Zone 3
7 mins @ RPE 6-7
Run
Thay bằng: RowErg / SkiErg
Zone 4
7 mins @ RPE 6-7
SkiErg
Tập theo cặp · 11 phút · Tập 5 phút / Nghỉ 30s · 2 vòng
Rep/Interval Scheme: 5 min Work/ 30s Rest, 2 Rounds
Split into two zones, each lasting 5 mins with a 30-sec transition. Zone 1 increases in difficulty; RPE 9 feels tough and may lead to oxygen deprivation. The partner should quickly perform goblet squats and rest before returning to the rower; scale to 8 KB goblet squats if needed. Zone 2 involves a hard ski erg effort followed by 10-15 push-ups from the second partner, who can rest any remaining time
Zone 1
Partner Workout
KB Goblet Squats
Partner 2
Zone 2
Partner Workout
Pushups
Partner 2
Thả lỏng · 5 phút
Coach's Preference