Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Perform as many rounds as possible in 3.5 minutes
Cat-Cow
Shoulder tap Pushup
Quadruped Hip Cars
Hollow Body Rock
Power
Power #33
- 43 phút
- 9
- 4
- Box
- Dumbbell
- Kettlebell
- Sandbag
- Sled
- Wallball
Monster Reps AMRAP
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Individual AMRAP for each athlete. Requires a kettlebell (KB). Large dumbbell (DB) or two DBs can be used for skier swings. Track total completions of the AMRAP. Aim for unbroken swings and goblet squats
Russian KB Swings
KB Goblet Squats
Pushups
Tập theo cặp
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 30 phút · Tập 13 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 13 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide athletes into 2 groups to find partners. Zone 1: “Take What You Want” with an “I Go, You Go” format. No assigned reps or distance; athletes go hard until fatigued, then switch and rest. Zone 2: Full body partner workout with timed exercises. One partner performs 8x Bulgarian Split Squats per leg, then switches. The other partner does 8 quick DB push press, then rests for the remainder
Zone 1
"I Go, You Go" = Take what you want
Straight Arm Overhand Sled Push
Sandbag Walking Lunges
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 2
Partner Workout = Partner 1: Bulgarian Split Squats. Partner 2: Push Press, then rest for remainder
DB Bulgarian Split Squat
Partner 1 TIMER
Thay bằng: KB Hanging Bulgarian Split Squat
DB Push Press
Partner 2
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference