Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many cycles as possible in 4 minutes
Cat-Cow
Hamstring Bridge
Walkout Pushup
Low Plank Hip Rotations
Power
Power #69
- 49 phút
- 7
- 4
- Dumbbell
- Row Erg
- Sled
- Sled Rope
Chipper Strength
Chipper · 20 phút · Tập 20 phút / Nghỉ 0s
Phần chínhGhi chú của coach
This is a chipper workout where athletes chip away at rep counts. Athletes may take breaks but cannot move to a new task until the previous one is finished. The workout focuses on lat and bicep exercises. Athletes should pace themselves with medium to heavy weights. Upon finishing the entire chipper, athletes should restart
DB Renegade Row
DB Rack Squat
DB Bent Over Rows
DB Pullover Situp
Alt Plank Jacks
Sức mạnh theo cặp
Tập theo cặp · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Xoay trạmRep/Interval Scheme: 8 min Work/ 2 min Rest, 2 Rounds
Divide the class into 2 zones. Each zone has an 8-minute partner workout. Include a 2-minute transition between zones. Utilise the “I Go, You Go” format. Aim for maximal power, speed, and output in each zone
Zone 11s
Partner Workout
Arms Only Sled Pull
Partner 1 TIMER
- Nghỉ (Partner 2)
Zone 21s
Partner Workout
Row Sprint
Partner 1 TIMER
- Nghỉ (Partner 2)
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference