AMRAP · 4 phút
Complete as many rounds as possible in 4 minutes. Athletes should use a medium-heavy kettlebell
Cat-Cow4 reps
Situp to Glute Bridges6 reps
OH Bowler Lunge8 reps
KB Jefferson Curls4 reps
KB Rack Stationary March20 reps
Intervals · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Focus on enhancing power and muscular endurance in the hamstrings and glutes. Supplement with bicep, lat, and rear deltoid strength. This is the third week of a progressive strength phase after a deload week. Athletes will spend 9 minutes in each zone with a 2-minute transition for the second set. Target RPE should be 8.5-9, leaving 1-2 reps in reserve. Adjust weights as needed; heavier weights for rows, lighter for curls. Weight recommendations: KBS - Open or Pro Weights, DB Bent Over Row - Moderately Heavy, DB Hammer Curls - Light to moderate
#145s
Lower Body Pull
KB Single Leg Deadlift (2 Handed)24 reps
12x per side
Dual KB Deadlift12 reps
#245s
Upper Pull and Accessory Strength
DB Bent Over Rows18 reps
DB Hammer Curls9 reps
Intervals · 2:10 · Tập 45s / Nghỉ 20s · 2 vòng
Focus on muscular endurance, power, and intensity. Intervals will tax legs, grip, and core. Divide class into 4 zones; each zone lasts 45 seconds with 20 seconds transition for 16 rounds. Sleds take up majority of space; athletes work around periphery. Workout RPE is 8.5 or higher; ample rest with high intensity. Zone 1: Focus on sled push aiming for 20-25+ meters. Zone 2: Discus to improve rotational strength; athletes should exert power. Zone 3: Split squats build core and shoulder stability while working legs. Zone 4: Focus on abdominal and hip flexor strength; avoid back arching. Sled Push: Medium to Heavy weights. DB Discus: Light to Medium weights. DB Mixed Grip Split Squat: Light to Medium DBs
Thả lỏng · 4 phút
Coach's choice