Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 3.5 minutes
Cat-Cow
Plank Jack Push-ups
OH Bowler Lunge
Low Plank Hip Rotations
Power
Power #43
- 52 phút
- 9
- 4
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Sled
- Wallball
Công suất
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 27 phút · Tập 8 phút / Nghỉ 1 phút · 3 vòng
Phần chínhXoay trạmRep/Interval Scheme: 8 min Work/ 1 min Rest, 3 Rounds
Ghi chú của coach
Divide class into 3 zones, each 8 minutes. Zone 1: Single leg strength with 1 or 2 KB for step ups; tightrope deadlifts also apply. Zone 2: 'I Go, You Go' format with intense sled pushes requiring rest. Zone 3: Core strength with the Midas touch using any equipment, focus on stability and minimising body rotation during DB extension. DB rack squats can be modified to goblet squats if needed
Zone 120s
Single Leg Strength = Complete both exercises, rest 20 seconds then repeat
KB Single Leg Step up (Goblet)
KB Tightrope Deadlift
- Nghỉ 20s
Zone 2
"I Go, You Go" Sleds = Partner 1: Sled push, Partner 2: Rest until partner finishes
Underhand Sled Push
Partner 1 TIMER
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Nghỉ (Partner 2)
Zone 3
Core Strength Couplet
DB Midas Touch
DB Rack Squats
Functional Strength TOTM
Mỗi phút (TOTM) (đầu mỗi phút) · 16 phút · Tập 1 phút / Nghỉ 20s · 12 vòng
Xoay trạmRep/Interval Scheme: 60s Work/ 20s Transition, 12 Rounds
Divide class into 4 Zones: 60 seconds each with 20 seconds transition. Zone 1: Athletes perform power output on the rower. Zone 2: Chest superset aiming for maximum pushups. Zone 3: Athletes aim to maximise reps without dropping the ball
Zone 1
RPE 9.5
Row Sprint
Zone 2
Push ups for remaining time
DB Hex Floor Press
Pushups
- Zone 3WallballsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 4KB Seesaw Row
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference