Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Five distinct zones available. Avoid exceeding capacity on rowers or ski ergs. Add a 6th station if needed, e.g. walkout burpees
Cat-Cow45s
90-90 Transitions45s
SkiErg45s
Speed Skaters45s
RowErg45s · RPE 6
Thay bằng: SkiErg
Tập theo cặp · 40 phút · Tập 18 phút / Nghỉ 2 phút · 2 vòng
Divide class into two zones, each lasting 18 minutes. Include a 2-minute rest/transition between workouts. Workouts are partner-based, timed on an erg for 650m or 800m. Partners complete 15 or 20 reps of their exercise before running. Goal is to run quickly and controlled. Complete reps quickly to maximise running time. Substitute bikes or other aerobic machines for running if necessary
Zone 1
Partner 2linh hoạt
KB Goblet Squats20 reps
Runhết thời gian còn lại · RPE 7
Thay bằng: RowErg / SkiErg
Zone 2
Partner 2linh hoạt
DB Squat thrust15 reps
Runhết thời gian còn lại · RPE 7
Thay bằng: RowErg / SkiErg
AMRAP · 2 phút · Tập 2 phút / Nghỉ 0s
2 minutes of continuous work for muscular endurance. 30s of jumping goblet squats. 60s of DB reverse lunges. Finish with 30s of jumping goblet squats
DB Jumping Squat (Goblet)30s
Thay bằng: KB Jumping Hang Squat
DB Reverse Lunges1 phút
DB Jumping Squat (Goblet)30s
Thay bằng: KB Jumping Hang Squat
Thả lỏng · 5 phút
Coach's Preference