AMRAP · 4 phút
Complete as many rounds as possible in 4 minutes. Athletes require a medium-heavy kettlebell (KB). 32 KG KB not necessary for Halos
Cat-Cow4 reps
Squat Jack6 reps
Situp to Glute Bridges6 reps
OH Bowler Lunge8 reps
KB Halo10 reps
Couplet · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Focus: Upper Body Push and Lower Body Pull. Class split into two groups for 11 minutes work, 2 minutes rest, 2 rounds. Zone 1: Upper body push superset targeting chest, shoulders, triceps; consistent weight for 4 weeks, assess after first set; RPE 7. Zone 2: Heavier weights for deadlifts than rows; tempo deadlifts with 3 second descent and 1 second ascent; RPE 6+
#140s
Upper Body Push
DB OH Strict Press9 reps
Pushups9 reps
#240s
Lower Body Pull
Dual KB Deadlift6 reps
3 second negative
KB Gorilla Row12 reps
6x each arm
Intervals · 18 phút · Tập 7 phút / Nghỉ 2 phút · 2 vòng
Divide class into two groups for KBs and DBs. Optimize space by cutting the room in half. Zone 1: Core strength block; assist athletes with KBs if needed. Ensure athletes find partners immediately in Zone 1; RPE 7. Zone 2: Highest intensity block; athletes should push hard; RPE 8+. Weight for Zone 1: Medium or heavier KBs. Weight for Zone 2: Medium or heavier DBs
#1
Partner Superset
#2
Couplet Strength (Solo Workout)
DB Clusters4 reps
Burpees Chest to Floor10 reps
Thả lỏng · 4 phút
Coach's choice