Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many cycles as possible in 4 minutes
Cat-Cow4 reps
Hamstring Bridge6 reps
Walkout Pushup6 reps
Low Plank Hip Rotations12 reps
Power
Power #177
- 49 phút
- 7
- 4
- Dumbbell
- Row Erg
- Sled
- Sled Rope
Chipper Strength
Chipper · 20 phút · Tập 20 phút / Nghỉ 0s
Phần chínhGhi chú của coach
This is a chipper workout where athletes chip away at rep counts. Athletes may take breaks but cannot move to a new task until the previous one is finished. The workout focuses on lat and bicep exercises. Athletes should pace themselves with medium to heavy weights. Upon finishing the entire chipper, athletes should restart
DB Renegade Row30 reps
DB Rack Squat40 reps
DB Bent Over Rows40 reps
DB Pullover Situp40 reps
Alt Plank Jacks30 reps
Sức mạnh theo cặp
Tập theo cặp · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Xoay trạmRep/Interval Scheme: 8 min Work/ 2 min Rest, 2 Rounds
Divide the class into 2 zones. Each zone has an 8-minute partner workout. Include a 2-minute transition between zones. Utilise the “I Go, You Go” format. Aim for maximal power, speed, and output in each zone
Zone 11s
Partner Workout
Arms Only Sled Pull10 m
Partner 1 TIMER
- Nghỉ (Partner 2)
Zone 21s
Partner Workout
Row Sprint200 m
Partner 1 TIMER
- Nghỉ (Partner 2)
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference