Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
- Zone 1Hamstring walkouts45s5 phút
- Zone 290-90 Transitions45s45s
- Zone 3Walkout Pushup45s45s
- Zone 4Low Squat T Spine Rotations45s45s
- Zone 5Lateral Lunges45s45s
Foundational
Foundational #124
- 50 phút
- 7
- 3
- Box
- Dumbbell
- Row Erg
- Sandbag
- Ski Erg
- Sled
Phần chính
Intervals · 40 phút · Tập 3 phút / Nghỉ 1 phút · 10 vòng
Phần chínhXoay trạmGhi chú của coach
Divide class into 5 groups. Each round lasts 3 minutes with a 60-second recovery. Athletes should work continuously for the full 3 minutes. This session emphasises strength; athletes should adopt a strong pacing strategy. Adjust sled track length as needed for space. Use competition weight or heavier for sleds. DBs should be heavy for presses and rows; medium weights for skier swings
Zone 1
Overhand Sled Push20 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Burpee Broad Jumps10 m
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Zone 2linh hoạt
Sandbag Walking Lunges30-40 reps
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
RowErghết thời gian còn lại · RPE 7
Thay bằng: SkiErg
Zone 3
SkiErg200 m · RPE 8
Double Crunches10 reps
Zone 4
DB Floor Press10 reps
DB Bent Over Rows10 reps
Zone 5
DB Skier Swing20 reps
DB Deficit Pushup10 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference