Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
Knee Tuck Push-ups6 reps
Hamstring Bridge8 reps
Lunge and Twist10 reps
Power
Power #197
- 48 phút
- 8
- 4
- Barbell Plate
- Box
- Dumbbell
- Kettlebell
- Sled
TOTM Strength
Mỗi phút (TOTM) (đầu mỗi phút) · 11 phút · Tập 11 phút / Nghỉ 0s
Phần chínhXoay trạmGhi chú của coach
Divide class into two zones. Set clock for 60s work, 0s rest; 11 Rounds. Each Zone has 5 Rounds, followed by 60s recovery and zone switch. Each zone focuses on a specific TOTM sequence. Complete assigned sequence in 1 minute, maximise reps on second exercise. Restart at the top of the next minute. Zone 1: Focus on posterior chain to anterior, legs to upper body, pull to push. Zone 2: Emphasises core, posterior chain for swings, hip flexor and abdominal for hollow body work
Zone 1linh hoạt
Complete 5 Rounds before switching
DB Deadlifts8 reps
Thay bằng: KB Deadlift
Frogger Pushupmax reps · hết thời gian còn lại
Zone 2linh hoạt
Complete 5 Rounds before switching
Russian KB Swings20 reps
Hollow Body Rockmax reps · hết thời gian còn lại
Posterior Strength
Tập theo cặp · 28 phút · Tập 6 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạmRep/Interval Scheme: 6 min Work/ 60s Rest, 4 Rounds
Divide class into 2 zones: each zone has a 6-minute workout and 1-minute transition. Zone 1: Partner workout using Sled Push as the timer. Zone 2: Individual AMRAP Triplet; requires one barbell plate or DBs as alternative
Zone 1
Partner Workout
- Partner 1Overhand Sled Push20 mThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Partner 2linh hoạt
KB Hanging Bulgarian Split Squat20 reps
10x per side
- Nghỉ hết thời gian còn lại
Zone 2
AMRAP Triplet
Burpee to Plate5 reps
Barbell Plate Front Raise5 reps
BB Plate Ground To Overhead (GTOH)10 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference