Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Guide athletes through movements in advance or in real-time
Cat-Cow35s
90-90 Transitions35s
Extreme Mountain Climbers with Pushups35s
Hamstring Bridge35s
Cossack Squats35s
Plank Up-Downs35s
Intervals · 35 phút · Tập 16 phút / Nghỉ 1:30 · 2 vòng
Divide athletes into 2 groups; send one to each zone. Focus on improving speed, power, and explosiveness for lactate threshold. Zone 1: Shorter, faster runs with a 90-second time cap. Zone 2: Partner workout prioritising speed and power on the rower; athletes to perform 5x DB Devil’s press post-row with short rest. Emphasise rowing; weights should be light to medium
Zone 11 phút
Speed Intervals (16 mins)
Jogging Recovery1 phút · RPE 4
Run300 m · RPE 9
Thay bằng: RowErg / SkiErg
Zone 2
Partner Row Ergs (16 mins)
Partner 2
DB Devil's Press5 reps
Intervals · 7 phút · Tập 3 phút / Nghỉ 30s · 2 vòng
Split athletes into two zones. Zone 1: Two sprints on the treadmill with full recovery. Zone 2: Continuous work, 60 seconds of burpees between lunges, targeting quads and glutes endurance
Zone 13 phút
Run1 phút · RPE 9
Thay bằng: RowErg / SkiErg
Jogging Recovery1 phút
Run1 phút · RPE 8
Thay bằng: RowErg / SkiErg
Zone 23 phút
DB Reverse Lunges1 phút
Burpees Chest to Floor1 phút
DB Reverse Lunges1 phút
Thả lỏng · 5 phút
Coach's Choice