Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones are identified. Divide athletes evenly across zones. Rotate in a circle for simplicity
Seal Jacks40s
90-90 Transitions40s
Jump Squats40s
Sumo Squats40s
Power up40s
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
Divide class into 2 groups. Set clock for 20 minutes with 2 minutes of recovery. Conduct 2 rounds. Athletes will stay in each zone for 20 minutes before relocating. Zone 1 involves running with increasing distance and consistent pushups. Athletes can perform 25 to 35 pushups per round. Zone 2 consists of two stations, each 10 minutes long. Switching between stations is cued by the coach, while the 20-minute timer continues. Each erg zone includes 4 minutes of work, 50 bodyweight reps, and finishes with another erg. Athletes ideally have 3-4 minutes of recovery after bodyweight work before switching
Zone 11s
20 minutes - Add 200m each round to the run
Run
Thay bằng: RowErg / SkiErg
Pushups
Zone 21s
20 minutes - Switch ergs after 10 mins Zone 2a: Row, switch lunges then row for remaining time Zone 2b: Ski, situps, then ski for remaining time
RowErg4 phút
Thay bằng: SkiErg
Jumping Switch Lunge
RowErg
Thay bằng: SkiErg
SkiErg4 phút
Situps
SkiErg
Thả lỏng · 5 phút
Coach's Preference