Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones for workouts. Divide athletes evenly among zones. Rotate in a circle for simplicity
OH Squats40s
90-90 Transitions40s
Walkout Pushup40s
KB Jefferson Curls40s
SkiErg40s
Intervals · 42 phút · Tập 1 phút / Nghỉ 10s · 36 vòng
Rep/Interval Scheme: 1 min Work, 10s Rest, 36 Rounds
Divide class into 4 groups; set clock to 60s/10s for 36 rounds. Athletes complete the circuit 9 times with urgent transitions. Resting athletes should be ready behind rowers. Move ski ergs and rowers near treadmills for quick transitions. Gradually increase RPE; fatigue is a factor. Aim for 12-20+ calories on ergs, adjust as necessary. Goal is consistency; run target is 250m-300m. If substituting bike erg, double the meters; use calories for assault bike
Zone 11 phút
RPE 8.5 Goal = 12/16/20+ calories
RowErg1 phút
Thay bằng: SkiErg
Zone 21 phút
RPE 9 Goal = 12/16/20+ calories
SkiErg1 phút
Zone 31 phút
RPE 9.5 Goal = 250-300m+
Run1 phút
Thay bằng: RowErg / SkiErg
Zone 41 phút
Thả lỏng · 5 phút
Coach's Preference