Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Situp to Glute Bridges5 reps
Squat Jack10 reps
KB Halo10 reps
Extreme Climber Push-ups10 reps
KB Racked Kneel to Stand10 reps
Power
Power #10A
- 48 phút
- 7
- 4
- Bench
- Dumbbell
- Kettlebell
Power and Explosion
Intervals · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Week one focuses on maximising power and explosion. Divide class into two zones for 11 minutes of work and 2 minutes of rest, repeat twice. Zone 1: Unilateral strength to explosive reps; maximal explosion encouraged. Zone 2: Single arm strength with lawnmower rows; ensure 30 seconds rest before next set, add weight if needed. Weight recommendations: DB Jump Squats - moderate, DB Lawnmower Rows - moderately heavy, DB Snatch - moderately heavy
#1
Lower Body Push
Partner 1
Pistol Squat To Bench (Up on 1)8 reps
4x per side
KB Goblet Jumping Squat4 reps
Jump Squats4 reps
Partner 2
- Nghỉ (Until Partner 1 finishes)
#230s
Full Body Pull
DB Lawnmower Row12 reps
6x per side
Thay bằng: KB Lawnmower Row
Alt DB Snatches12 reps
- Nghỉ 30s
Chipper Finisher
Chipper · 14 phút
If you finish, before the 12 minute mark, restart
Ghi chú của coach
Focus on functional strength and endurance, plus accessory strength. High volume chipper workout; athletes complete each task before moving on. If completed, athletes can restart the sequence. Manageable pace is essential; muscular endurance in curls may limit performance. Multiple sets may be used if available; heavier weights for thrusters, but avoid excessive weights. Weight recommendations: DB Snatch (Light to Moderate), DB Bicep Curls (Light to Moderate), DB Thrusters (Moderate)
Dual DB Snatch50 reps
DB Bicep Curls30 reps
Spiderman Pushup50 reps
DB Thrusters30 reps
Thả lỏng
Thả lỏng · 4 phút
Coach's choice