Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones for workouts. Distribute athletes evenly across zones. Rotate in a circle for simplicity
A-Skips40s
90-90 Transitions40s
Walkout Pushup40s
RowErg40s
Thay bằng: SkiErg
SkiErg40s
Intervals · 44 phút · Tập 20 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
Zone 1 includes two runs: a tough 'clean' run at RPE 8 followed by a high-rep AMRAP Triplet for 8 minutes. Athletes perform 20 reps of each exercise repeatedly until the time expires. At the 6-minute mark, the coach cues athletes to return to their run for the final 6 minutes. Zone 2 is divided into 2A and 2B, with half of the athletes in each zone. Both zones follow a sequence of 7x 60 seconds on the erg at RPE 6, interspersed with 30-second SPRINTS at RPE 9. After 7 intervals, athletes switch to the other erg without transition time
Zone 112 phút
6 min Run, 8 min AMRAP of KB exercises and Pushups, 6 min run
Run6 phút
Thay bằng: RowErg / SkiErg
KB Goblet Reverse Lunge
Russian KB Swings
Pushups
Run6 phút
Thay bằng: RowErg / SkiErg
Zone 23 phút
A = 10 min Skierg Speed Play (7 rounds), B= 10 min Row Speed Play (7 rounds)
SkiErg1 phút
Ski Erg Sprint30s
A
RowErg1 phút
Thay bằng: SkiErg
Row Sprint30s
B
Thả lỏng · 5 phút
Coach's Preference