Engine

Engine #2

Thời lượng: 106 phút
RPE mục tiêu: 9
Số block: 4

Dụng cụ

Dumbbell
Row Erg
Ski Erg
Treadmill

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
If athletes complete the circuit, instruct them to restart. They should repeat the circuit until the 4 minutes elapse
- Bowler Lunges
- Cossack Squats
- Extreme Climber Push-ups
- Quadruped Hip Cars
Acid Baths and Miles
Intervals · 56 phút · Tập 3 phút / Nghỉ 30s · 8 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 3min Work/30s Rest, 8 Rounds
Ghi chú của coach
Divide athletes into two groups. Half start on a treadmill at either station 1 or 3. The other half are split between rower and ski erg. All athletes on an erg switch simultaneously at 90 seconds into the intervals. Treadmills run the full 3 minutes. Challenge athletes to run, row, or ski as far as possible
- Zone 11s
  "The Almost Acid Bath"
  - Ski Erg Sprint1:30
  - RowErg1:30
    Thay bằng: SkiErg
- Zone 23 phút
  Max Distance Run @1% Incline
  - Run3 phút
    Thay bằng: RowErg / SkiErg
- Zone 33 phút
  "Reverse Almost Acid Bath"
  - Row Sprint1:30
  - SkiErg1:30
- Zone 43 phút
  Max Distance Run @1% Incline
  - Run3 phút
    Thay bằng: RowErg / SkiErg
Interval cường độ cao
Intervals · 41 phút · Tập 1 phút / Nghỉ 30s · 9 vòng
Xoay trạm
Rep/Interval Scheme: 60s Work/30s Rest, 9 Rounds
Rotate stations every round. Focus on RPE 9-10. Run and row exercises are sprints. Row can be replaced with SkiErg
- Zone 1Treadmill Sprint1 phút1 phút
- Zone 2Row Sprint1 phút1 phút
- Zone 3DB Racked Lunge1 phút1 phút
Stretch/Cooldown
Thả lỏng · 5 phút
Coach's Choice