Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
Cat-Cow4 reps
Extreme Climber Stretch8 reps
Wide to Narrow Pushups10 reps
Cossack Squats8 reps
Speed Skaters10 reps
Power
Power #125
- 49 phút
- 7
- 4
- Dumbbell
- Kettlebell
Sức mạnh core
Double Tabata · 16 phút · Tập 40s / Nghỉ 20s · 16 vòng
Xoay trạmGhi chú của coach
Divide class into 4 Zones with 40s work, 20s rest. Athletes complete 4 circuits around the room. Focus on core strength: core bracing for kneel to stand, abdominals and hips for leg raises, core and hips for pushups. Zones 1 and 2 are High Mixed Grip Kneel to Stand; Zone 1 uses right arm overhead, Zone 2 uses left arm
- Zone 1DB Mixed Loaded High Kneel to Stand40s40sRight Arm
- Zone 2DB Mixed Loaded High Kneel to Stand40s40sLeft Arm
- Zone 3Plank Jack Push-ups40s40s
- Zone 4Hollow Body Leg Raise40s40s
Strength
Intervals · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Xoay trạmGhi chú của coach
Divide class into two 10-minute zones with 2-minute transition. Zone 1: Partner carries as timer; complete 40m racked carry before switching. Partner does 10 Hamstring Bridges, rests until switch. Zone 2: 4th week of strength progression; add one rep to previous week's work using same or heavier weight
Zone 1
Partner Workout
- Partner 1KB Rack Carry40 m
Partner 2linh hoạt
Hamstring Bridge10 reps
- Nghỉ hết thời gian còn lại
Zone 2
Upper Body Push-Pull: Any remaining time, rest OR restart
5 sets of20s
Any remaining time, rest OR restart
DB OH Strict Press8 reps
- Nghỉ 20s
5 sets of20s
Any remaining time, rest OR restart
DB Bent Over Rows8 reps
- Nghỉ 20s
Thả lỏng
Thả lỏng · 5 phút
Coach's preference