Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Cossack Squats8 reps
Situp to Glute Bridges6 reps
OH Bowler Lunge8 reps
KB Deadlifts to High Pull8 reps
KB Goblet Squats
Power
Power #3B
- 48 phút
- 7
- 4
- Box
- Dumbbell
- Kettlebell
Lower Push and Upper Pull
Intervals · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
This sequence builds strength foundation targeting quads, glutes, lats, and biceps with increasing rep counts. Week 3 approaches endurance rep schemes. Zone 1: Split squats help athletes gradually increase weight, aiming for 2-3 reps in reserve. Zone 2: A taxing couplet; athletes should have 2-3 reps in reserve after each set. Weight Recommendations: Use heavy weights for all 3 movements
#140s
Lower Body Push
DB Split Squats20 reps · RPE 7
10x per side
- Nghỉ 40s
#240s
Upper Body Pull
Kettlebell 1 Arm Row20 reps · RPE 7
10x per side
KB High Pull10 reps
- Nghỉ 40s
AMRAP Fitness
AMRAP · 14 phút
Focus on full body conditioning. Set clock for 14-minute countdown. Aim for maximum rounds. RPE should be 8-9. Exercises are dynamic movements targeting multiple joints. Fatigue will set in quickly. Pace early to manage increasing rep counts
DB Thrusters5 reps
+5 reps every round
DB Hang Clean5 reps
+5 reps every round
DB Squat thrust5 reps
+5 reps every round
Thả lỏng
Thả lỏng · 4 phút
Coach's choice