Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones are available. Distribute athletes evenly across all zones. Consider rotating in a circle for simplicity
Cat-Cow40s
Rotational Push-ups40s
Wallball Faux Slams40s
KB Squat Jacks40s
SkiErg40s
Tập theo cặp · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 20 mins Work/ 2 mins Rest, 2 Rounds
Divide the class into 2 groups, with each athlete finding a partner. Set the clock for 20 minutes, with 2 rounds. Zone 1 involves one partner rowing 800m, 900m, or 1000m. The other partner performs alternating hang cleans and walking lunges until the rower completes their distance. Maintain steady pacing during this 20-minute session, using a medium weight. Zone 2 is another partner workout, with a timer set for 400m or 500m on the ski. The other partner completes 20 KB Seesaw rows, then holds a plank for the remaining time. Aim for approximately one minute of planking to increase the challenge of the ski
Zone 11s
Partner 1: Row (Timer), Partner 2: Couplet
RowErg
Partner 1 TIMER
Thay bằng: SkiErg
DB Hang Clean
Partner 2
DB Walking Lunges
Zone 21s
Partner 1: Ski (Timer), Partner 2: Seesaw row then plank for remaining time
SkiErg
Partner 1 TIMER
KB Seesaw Row
Partner 2
Low Plank
Thả lỏng · 5 phút
Coach's Preference