Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
Five distinct zones to utilise. Evenly divide athletes among the zones. Rotate in a circle for simplicity
Deadbug40s
90-90 Transitions40s
Blast Off Push-ups40s
Situp to Glute Bridges40s
RowErg40s
Thay bằng: SkiErg
Intervals · 42 phút · Tập 19 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 19min Work/ 2min Rest, 2 Rounds
Zone 1: Athletes perform a 19-minute threshold test on a treadmill, starting with an easy jog. Speed increases each minute until they can no longer maintain pace; stopping is termed “Popping.”. If an athlete “pops,” allow a 60-second walking break before 75-second repeats at their highest completed speed with 60-second jogging rests. Zone 2: “I Go, you Go” where athletes ski at RPE 9-10, resting while their partner skis. Each athlete aims for 5 rounds, scaling as needed. After completing 2000m, they transition to Zone 3, which involves one partner doing 50m Sandbag Lunges at competition weight while the other rows. Scaled lunges distance is 40m, capped at 2 minutes
Zone 1
Treadmill Threshold Test (19 mins) = Start at an Easy Run, RPE 5. Every Minute, Increase Speed 1MPH/1.5KMPH. Once athletes “Pop”, they rest 60 seconds, then do 75sec intervals at their highest completed speed, 60sec jogging Rests
Run
Thay bằng: RowErg / SkiErg
Zone 2
"I go you go" format. Each Partner Pulls for 200m or less on each Round (RPE 9-10)
SkiErg
Zone 3
For remaining time after zone 2. Partner 1: TIMER, Partner 2: Max distance row until partner finishes
Sandbag Walking Lunges
Partner 1 TIMER
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
RowErg
Partner 2
Thay bằng: SkiErg
Thả lỏng · 5 phút
Coach's Preference