Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete repetitions within 4 minutes
Cat-Cow
Walkout Pushup
Inside-outside Plank Jumps
Cossack Squats
Power
Power #73
- 48 phút
- 8
- 4
- Dumbbell
- Kettlebell
- Medball
- Sandbag
- Sled
Zone Power
Intervals · 27 phút · Tập 8 phút / Nghỉ 1 phút · 3 vòng
Phần chínhXoay trạmRep/Interval Scheme: 8 min Work/ 1 min Rest, 3 Rounds
Ghi chú của coach
Divide class into 3 zones with 8 minutes of work per zone. One minute transition time between zones. Zone 1: Use lighter weights; complete all 24 reps before resting. Zone 2: Perform 30m back racked lunges, followed by 20m Zercher carry after a 30s rest; repeat and measure progress. Zone 3: Focus on posterior muscles; encourage heavy weights for hamstrings, glutes, and back
Zone 130s
Shoulder Superset - Complete 3 exercises, rest 30 seconds then repeat
DB Front Raise
DB Lateral Raise
DB OH Strict Press
- Nghỉ 30s
Zone 21 phút
Alternating Lunge Strength, Rest 30 seconds between walking lunges
Sandbag Walking Lunges
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- Nghỉ 30s
Sandbag Zercher Lunge Walking
- Nghỉ 30s
Zone 330s
Posterior Strength - Rest 30 seconds after 3 exercises, then repeat
Russian KB Swings
KB Single Leg Deadlift (2 Handed)
Superman Rows
- Nghỉ 30s
Bài kết thúc
Intervals · 12 phút · Tập 5 phút / Nghỉ 1 phút · 2 vòng
Xoay trạmRep/Interval Scheme: 5 min Work/ 1 min Rest, 2 Rounds
Divide class into two 5-minute zones with a 1-minute transition. Zone 1: Partner workout includes 10m sled push and 5 explosive jump squats with rest until partner completes. Zone 2: Athletes complete as many rounds as possible in 5 minutes
Zone 1
I go, you go Sled Push Partner 1 - Sled push and Jump squats, Partner 2 - Rest
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Jump Squats
Partner 1 TIMER
- Nghỉ (Partner 2)
Zone 2
Couplet Finisher
DB Bent Over Rows
Pushups
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference