Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform the workout for 4 minutes. Aim for maximum repetitions
Bootstrapper4 reps
Extreme Climber Stretch8 reps
Wide Arm Pushup10 reps
Speed Skaters16 reps
Power
Power #126
- 51 phút
- 6
- 4
- Dumbbell
- Kettlebell
- Sled
- Sled Rope
Full Body Workouts
Intervals · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Ghi chú của coach
Divide class into two 10-minute zones with 2-minute transition. Zone 1: Partners pull sleds hand-over-hand from 8m apart; switch after 5 rounds. After 5 rounds, switch to traditional sled pull, hiking back 2m each rep. Zone 2: 4th week of Squat and Press progression, increase rep counts by +1x. Keep weights heavy, ideally the same or heavier than the previous week
Zone 1
I Go You Go Sled Work: 5 sets of arms only, 5 sets of full sled pull
5 sets of
Arms Only Sled Pull8 m
Partner 1
- Nghỉ (Partner 2, until Partner 1 finishes, then swap)
5 sets of
Sled Pull8 m
Partner 1
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- Nghỉ (Partner 2, until Partner 1 finishes, then swap)
Zone 2
Strength Progression: If time remains: rest or restart
5 sets of20s
DB Rack Squat10 reps
- Nghỉ 20s
5 sets of20s
DB Floor Press10 reps
- Nghỉ 20s
Sức mạnh nền
Intervals · 18 phút · Tập 1 phút / Nghỉ 30s · 12 vòng
Xoay trạmGhi chú của coach
Divide class into 4 Zones: 60s work, 30s rest; 3 circuits. Zone 1: Complete maximum burpees. Zone 2: Perform 10 High-Low Planks, then hold plank for remaining time. Zone 3: Use pre-set heavy kettlebells without putting them down. Zone 4: Lunge as far as possible in a minute, designating an area for movement
- Zone 1Burpees Chest to Floor1 phút1 phút
Zone 2linh hoạt
Plank Up-Downs10 reps
Low Plankhết thời gian còn lại
- Zone 3Dual KB Deadlift60 reps
- Zone 4DB Walking Lunges1 phút1 phút
Thả lỏng
Thả lỏng · 5 phút
Coach's preference