Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones for workout. Evenly divide athletes among zones. Rotate in a circle for simplicity
Cat-Cow40s
Blast Off Push-ups40s
DB Full body extension40s
KB Hanging squat jacks40s
SkiErg40s
Tập theo cặp · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Partner Workouts: 20 min Work/ 2 min Rest, 2 Rounds
Divide class into 2 groups with partners. Set clock for 20min/2s; complete 2 rounds. In both zones, when partner 2 finishes, they run the remainder at a controlled pace. Zone 1: One partner rows 800m, 900m, or 1000m; the other does hang cleans and walking lunges. Ensure steady pacing with a medium weight for athletes during the 20-minute block. Zone 2: Partner workout with timer set for 400m or 500m on the ski. The other partner completes 20 KB Seesaw rows and holds a plank for remaining time, aiming for 1 minute. Plank increases the challenge of the ski
Zone 1linh hoạt
Partner Workout
RowErg800-1000 m · RPE 8
Partner 1 (TIMER)
Thay bằng: SkiErg
Sandbag Walking Lunges40-50 m
Partner 2
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Runhết thời gian còn lại · RPE 7
Thay bằng: RowErg / SkiErg
Zone 2linh hoạt
Partner Workout
SkiErg500-600 m · RPE 8
Partner 1 (TIMER)
KB Gorilla Row20 reps
Partner 2
Runhết thời gian còn lại · RPE 7
Thay bằng: RowErg / SkiErg
Thả lỏng · 5 phút
Coach's Preference