Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
Cat-Cow4 reps
Situp to Glute Bridges6 reps
Wide to Narrow Pushups6 reps
Runner's Lunge12 reps
6x each leg
Power
Power #130
- 49 phút
- 7
- 4
- Dumbbell
- Kettlebell
- Wallball
Full Body Chipper
Chipper · 16 phút
Each athlete has their own set of dumbbells. Same dumbbells are preferred for the entire workout. If athletes complete the chipper, they should restart and attempt to finish it again
Dual DB Snatch20 reps
DB Thrusters30 reps
DB Reverse Lunges40 reps
Extreme Mountain Climbers50 reps
Sức mạnh theo cặp
Intervals · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Ghi chú của coach
Class divided into 2 zones, each with a 12-minute partner workout and 2-minute transition. Zone 1 focuses on a progressive strength series; athletes can rest or restart after completing sets. Zone 2 involves Wall Balls; partners rest until the second finishes 20 wall balls or 60 seconds elapse
Zone 1
Progressive Strength
5 sets of20s
DB Arnold Press5 reps
- Nghỉ 20s
- 5 sets ofDB 1 Arm Row5 reps5x each sideThay bằng: Kettlebell 1 Arm Row
Zone 2
Partner Wall Balls
- Partner 1Wallballs20 repsTimer, time cap 60 secondsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Partner 2linh hoạt
KB Goblet Squats5 reps
- Nghỉ hết thời gian còn lại
Thả lỏng
Thả lỏng · 5 phút
Coach's preference