Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones for the class. Distribute athletes evenly among zones. Rotate in a circle for simplicity
OH Squats40s
90-90 Transitions40s
Walkout Pushup40s
KB Jefferson Curls40s
SkiErg40s
Intervals · 28 phút · Tập 3 phút / Nghỉ 30s · 8 vòng
Rep/Interval Scheme: 3 min Work/ 30s Rest, 8 Rounds
Divide class into 4 groups. Set clock for 3 minutes of work, 30 seconds rest, 8 rounds. Zone 1 is high intensity; athletes should run at near maximum effort and utilise full recovery. Zones 2 and 4 involve easy steady aerobic work on ergs. Zone 3 is a couplet where athletes push hard for 3 minutes
Zone 1
Rest for remaining time
Run
Thay bằng: RowErg / SkiErg
Zone 2
RPE 5+
RowErg
Thay bằng: SkiErg
Zone 3
Couplet
DB Rack Squat
DB Deadlifts
Thay bằng: KB Deadlift
Zone 4
RPE 5+
SkiErg
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 12 phút · Tập 5 phút / Nghỉ 1 phút · 2 vòng
Rep/Interval Scheme: 5 min Work/ 1 min Rest, 2 Rounds
Divide class into 4 groups. 5 minutes of work, 1 minute of rest, 2 rounds. Athletes pull 150m as hard as possible, then rest until partner finishes. Encourage maximum effort; consider a relay format. Promotes urgency in transitions
Zone 1
RPE 10
Row Sprint
Zone 2
RPE 10
Ski Erg Sprint
Thả lỏng · 5 phút
Coach's Preference