Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Warmup can be sequential or in 5 separate zones
- #190-90 Transitions5 phút
- #2Russian KB Swings
- #3Cossack Squats
- #4Walkout Pushup
- #5Hamstring Bridge
Complete
Complete #7
- 51 phút
- 9
- 4
- Dumbbell
- Kettlebell
- Ski Erg
- Sled
- Treadmill
Interval theo vùng
Intervals · 39 phút · Tập 2:45 / Nghỉ 30s · 12 vòng
Phần chínhXoay trạmGhi chú của coach
Divide athletes into 4 zones, each lasting 2:45, followed by 30 seconds transition. Zone 1: Ski at race effort, focusing on breathing and power with a manageable stroke rate. Zone 2: Long sled push using an upright underhand grip; aim for 30-50m of pushing. Zone 3: Race effort run, emphasising rhythm and steady breathing while staying comfortably uncomfortable. Zone 4: Triplet with medium weights, aiming for ⅓ to ½ of body weight in total
- #1SkiErgRPE 7
- #2Underhand Sled Push102-152 kgThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- #3RunRPE 7Thay bằng: RowErg / SkiErg
#4
DB Reverse Lunges12 reps
DB Rack Squat9 reps
DB Weighted Burpee6 reps
Max Reps Finisher
AMRAP · 2 phút
Athletes spread out in the room. Objective: complete maximum reps in 2 minutes. Focus on shoulder strength for wall balls. Enhance hip mobility for burpee broad jumps. Build core strength and resilience
Pushups6-8 reps
Extreme Mountain Climbers12 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's choice