Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
Cat-Cow
Hamstring walkouts
Runner's Lunge
Rotational Push-ups
Power
Power #101
- 53 phút
- 7
- 4
- Dumbbell
- Kettlebell
- Sled
Upper Body and Lower Body
Tập theo cặp · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 10 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into 2 Zones: upper body and lower body. 10 minutes of workout, followed by 2-minute recovery and zone switch. Coaches can refresh tasks during recovery. Zone 1: Partner workout with one partner acting as timer. Timer completes lunges and deadlifts, then roles switch. Other partner performs 5 heavy squats, resting for remaining time. Zone 2: Upper body AMRAP triplet focusing on shoulders and biceps
Zone 1
Partner Workout
DB Mixed Loaded Forward Lunge (High)
Partner 1 (TIMER)
DB Tightrope Deadlifts
DB Rack Squat
Partner 2
- Nghỉ
Zone 220s
AMRAP
DB Reverse Fly
DB Clean & Press
Thay bằng: Dual KB Clean and Press
DB Supinated Bicep Curl
- Nghỉ 20s
Cluster Sets
Intervals · 20 phút · Tập 4 phút / Nghỉ 1 phút · 4 vòng
Xoay trạmRep/Interval Scheme: 4 min Work/ 1 min Rest, 4 Rounds
Ghi chú của coach
Divide class into 4 groups, one group per zone. Set clock for 4 min work, 1 min rest; repeat for 4 rounds. Each zone: 4 minutes of effort, then 20 seconds rest. All athletes rotate zones at the end of 4 minutes. Zone 1: Use medium weight for faster movement. Zone 2: Allow substitutions with Dumbbells or barbell as needed. Zone 3: Use medium-sized weights. Zone 4: Choose between 10 or 15 pushups per set, maintain chosen number. Enforce strict adherence to 20-second rest periods
Zone 120s
Sled Pull
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- Nghỉ 20s
Zone 220s
KB Squat Clean
- Nghỉ 20s
Zone 320s
Dual DB Snatch
- Nghỉ 20s
Zone 420s
Pushups
- Nghỉ 20s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference