Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete repetitions within 4 minutes
Cat-Cow
Walkout Pushup
Extreme Mountain Climbers
Low Squat T Spine Rotations
Power
Power #74
- 49 phút
- 7
- 4
- Bench
- Dumbbell
- Kettlebell
- Sled
- Sled Rope
- Ski Erg
Chipper Strength
Chipper · 16 phút · Tập 16 phút / Nghỉ 0s
Individual workout with a set of dumbbells. 16-minute countdown for the session. Chipper format allows breaks during exercises. Only official rest after completing DB snatches. Athletes can restart after DB snatches
DB Reverse Lunges
Knee Tuck Push-ups
Alt DB Snatches
- Nghỉ 30s
Strength and Power
Intervals · 24 phút · Tập 2:30 / Nghỉ 30s · 8 vòng
Phần chínhXoay trạmRep/Interval Scheme: 2:30 Work/ 30s Rest, 8 Rounds
Ghi chú của coach
Divide class into 4 zones, 2.5 minutes each with 30s transitions. Athletes complete 2 circuits; each zone is a separate workout. Zone 1: 2x10m Sled pull lengths with light weight, focusing on arm pulls. Zone 2: Use challenging weight for maximum reps in 2.5 minutes. Zone 3: Most challenging conditioning couplet. Zone 4: Focus on power with maximum effort on pulls and substantial rest
Zone 120s
Sled pull, rest and repeat
Arms Only Sled Pull
- Nghỉ 20s
Zone 230s
Until Failure, then rest and repeat
DB Bench Press
- Nghỉ 30s
Zone 3
Couplet
Alt KB Swings
Power up
Zone 420s
Skierg Sprint, rest, repeat
- Nghỉ 20s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference