Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Complete as many rounds as possible in 4 minutes
Cat-Cow4 reps
Knee Tuck Push-ups8 reps
Extreme Mountain Climbers8 reps
OH Bowler Lunge8 reps
Power
Power #161
- 48 phút
- 8
- 4
- Bench
- Dumbbell
- Kettlebell
- Ski Erg
- Wallball
Sức mạnh core
AMRAP · 9 phút
Xoay trạmThe entire class is in one group. This only requires one set of DBs each, with the objective to complete as many rounds as possible
DB Skier Swing20 reps
DB Midas Touch20 reps
Hollow Body Jacks20 reps
Double Crunches20 reps
Phần chính
Tập theo cặp · 30 phút · Tập 9 phút / Nghỉ 1 phút · 3 vòng
Phần chínhXoay trạmRep/Interval Scheme: 9 min Work/ 1 min Rest, 3 Rounds
Ghi chú của coach
Evenly Divide Your Class into 3 Zones. Each zone is a 9 minute workout with a 1min transition period. Athletes will complete each zone, then have 60 seconds to switch zones before starting again. Zone 1: This is a partner workout. The timer is the bench press. Each partner completes 12x reps twice, then the count drops to 11x twice, then 10x…. Zone 2 is an individual workout, an AMRAP Triplet. Athletes need 2 large KBs. They can opt for a single KB for the Deadlift if counts are limited, but increase the rep count to 12x if that’s the case. Zone 3: The goal here is to ski with power! Then transition to the wallball pullover sit-ups and do them explosively and quickly to maximise recovery time
Zone 11s
Partner Workout DB Bench Press (remove 1 rep every other round)
DB Bench Press12 reps
Partner 1 TIMER
Pushups5 reps
Partner 2
- Nghỉ
Zone 21s
AMRAP Triplet
KB Deadlift6 reps
KB Goblet Squats9 reps
KB Goblet Reverse Lunge12 reps
Zone 31s
Partner Workout
Ski Erg Sprint40s
Partner 1 TIMER
Wallball Pullover Situp6 reps
Partner 2
- Nghỉ
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference