SKI CAPACITY
Interval Time
4x (40 sec work / 2min rest) = 1 block
3 blocks, 4min rest between
Row R26
Ski R42 to 46
Increase drag factor +20-30 or more. Target 2k pace to 2k +2 seconds.
SKI CAPACITY
Interval Distance
4X 750m = 3min rest
open rate
2k + 1-2 seconds to start. Increase pace throughout if possible.
GPP
S w/u
-
WARM UP:
3x10 “Worlds Greatest Stretch
-
Super set:
3x15m walking lunge
3x15m low bear crawl (keep hips as low as possible)
3x10 KB Swing
3x5 box jump
Rest some between sets
-
FOCUS:
Work to Heavy 5 rep Zercher Squat
3x5 @ 70%
3-4 min rest
-
ACCESSORY
3x8 single leg Touchdown squat
3x6 B-stance RDL
-
COOLDOWN:
3x5 airplane to half moon
Focus on slow controlled hip opening
-
3-5 min easy pace echo bike
SKI CAPACITY
Interval Distance
3X1500m + 5min rest
open rate
2k + 4-6 seconds to start. Increase pace throughout if possible.
GPP
S w/u
-
WARM UP:
30x Bird Dog w/ pause & breath
Break up as needed
L+R=1
-
Super Set:
3x8 Tempo Lateral DB Raise w/ pause
3x5 Inchworm w/ push up
3x2-5 pull up
-
FOCUS:
Work to Heavy Bench Press with wide grip
3x5 @ 70%
3-4 min rest
-
ACCESSORY
Super Set:
3x8 Single Arm Row
3x10 Overhead Skull Crusher
3x12 DB Pull Over
-
COOLDOWN:
4x 30/30 hollow hold
-
3-5 min easy pace echo bike
GPP
S w/u
-
WARM UP:
3x10 “Worlds Greatest Stretch
-
Super set:
3x15m Lateral Monster walks
3x10 KB Swing
3x10 Hollow Hold Lat Pull Down
Rest some between sets
-
FOCUS:
Work to 1-2 rep DL
3x5 @ 70%
3-4 min rest
-
ACCESSORY
3x8 heel elevated Goblet Squat
3x10-12 RDL
-
COOLDOWN:
3x5 airplane to half moon
Focus on slow controlled hip opening
-
3-5 min easy pace echo bike
SKI CAPACITY
WEEK 5
Single Time
30min
ROW R20
SKI R40-42
Max effort. Aim for 2k + 16 or better if possible. Compare to Week 1.