Engine

Engine #92

Thời lượng: 51 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Ski Erg
Treadmill

Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds
- KB Jefferson Curls45s
- 90-90 Transitions45s
- RowErg45s
  Thay bằng: SkiErg
- Inchworm Pushup45s
- SkiErg45s
TO4M
Mỗi phút (TOTM) (đầu mỗi phút) · 32 phút · Tập 4 phút / Nghỉ 0s · 8 vòng
Phần chínhXoay trạm
Ghi chú của coach
Divide class into 4 zones of 4 minutes each. Athletes must complete their task and can rest if time allows. Zones 2 & 4 have no rest; only controlled running during remaining time. Athletes should move to the next zone during rest time for prompt starts. If time expires, athletes move to the next zone and resume their task. Scale tasks according to the fitness levels of athletes
- Zone 1
  RPE 8+
  - RowErg
    Thay bằng: SkiErg
- Zone 2
  Run for remaining time
  - Alt DB Snatches
  - Run
    Thay bằng: RowErg / SkiErg
- Zone 3
  RPE 8+
  - SkiErg
- Zone 4
  Run for remaining time
  - Burpees Chest to Floor
  - Run
    Thay bằng: RowErg / SkiErg
Partner Intensity Work
Tập theo cặp · 9 phút · Tập 4 phút / Nghỉ 30s · 2 vòng
Xoay trạm
Rep/Interval Scheme: 4 min Work/ 30s Rest, 2 Rounds
Divide athletes into two groups, each with a partner for 4 minutes. Include a 30-second transition before switching zones. Zone 1 features a Ski Erg sprint; partners should ski hard to maximise distance. Zone 2 is a relay using a rower, following the same format as Zone 1
- Zone 130s
  4 min Partner relay
  - Ski Erg Sprint30s
    Partner 1
  - Nghỉ (Partner 2)
- Zone 230s
  4 min Partner relay
  - Row Sprint30s
    Partner 1
  - Nghỉ (Partner 2)
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference