Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
Cat-Cow
Knee Tuck Push-ups
Extreme Climber Stretch
OH Bowler Lunge
Power
Power #96
- 50 phút
- 8
- 4
- Bench
- Dumbbell
- Kettlebell
- Ski Erg
- Wallball
Core Strength Intervals
Intervals · 10:30 · Tập 50s / Nghỉ 20s · 9 vòng
Xoay trạmRep/Interval Scheme: 50s Work/ 20s Rest, 9 Rounds
Divide class into 3 zones, each lasting 50 seconds with a 20-second transition, 3 full circuits. Core stabilization is essential for overhead lunges and planks. KB Reset swings focus on power and explosiveness, requiring a stable core
- Zone 1Dual DB OH Forward Lunge50s50s
- Zone 2KB Reset Swings50s50s
- Zone 3Crucifix Plank50s50s
Phần chính
Intervals · 30 phút · Tập 9 phút / Nghỉ 1 phút · 3 vòng
Phần chínhXoay trạmRep/Interval Scheme: 9 min Work/ 1 min Rest, 3 Rounds
Ghi chú của coach
Divide class into 3 zones, each zone is an 8-minute workout with a 1-minute transition. Zone 1: Partner workout with bench press (20 reps) before switching to push-ups for the second partner. Zone 2: Individual AMRAP triplet workout using 2 large kettlebells; single kettlebell option for deadlifts with increased reps to 12 if limited. Zone 3: Focus on powerful ski movements and wall ball slams, emphasising core engagement
Zone 1
Partner 1: Bench press, Partner 2: Pushups then rest for remaining time
DB Alt Bench Press (Bottoms Up)
Partner 1 (TIMER)
Pushups
Partner 2
Zone 2
AMRAP Triplet
Burpees Chest to Floor
Dual KB Deadlift
KB Goblet Squats
Zone 340s
Partner 1: Skierg Sprint, Partner 2: Wallball slams then rest until partner finishes
Ski Erg Sprint40s
Partner 1 (TIMER)
Wallball Slams
Partner 2
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference