Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
Cat-Cow4 reps
Walkout Pushup4 reps
High Plank Alternating Knee Tucks8 reps
Low Squat T Spine Rotations8 reps
Power
Power #105
- 77 phút
- 7
- 4
- Box
- Dumbbell
- Sled
Sức mạnh core
AMRAP · 12 phút · Tập 12 phút / Nghỉ 0s
Ghi chú của coach
Individual workout requiring a set of dumbbells. 12-minute countdown for completion. Athletes should select medium weights or two separate weights. Weights should be based on Z press capability; a single DB can be used for heavier loads. Goal is to complete the sequence multiple times
DB Skier Swing30 reps
DB Z Press20 reps
Dual DB OH Sit up10 reps
Mountain Climbers100 reps
Strength and Power
Intervals · 56 phút · Tập 12 phút / Nghỉ 2 phút · 4 vòng
Phần chínhXoay trạmRep/Interval Scheme: 12 min Work/ 2 min Rest, 4 Rounds
Ghi chú của coach
Divide class into two 12-minute zones with a 2-minute transition. Zone 1 is a partner workout with sled pushes: 3 pushes of 20m, then 10m for remaining pushes. Zone 2 focuses on unilateral strength using heavy DB for push press; athletes may choose two weights for Bulgarian split squats or use a Goblet if needed
Zone 1
Once team finishes round 3, switch to 10m pushes
Underhand Sled Push20 m
Partner 1
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Nghỉ (Partner 2)
Zone 2
Unilateral Strength
DB 1 Arm Push Press8 reps
per arm
Thay bằng: KB 1 arm Push Press
DB Split Squats8 reps
per leg
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference