Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
Cat-Cow4 reps
Walkout Pushup4 reps
Inside-outside Plank Jumps8 reps
Low Squat T Spine Rotations8 reps
Power
Power #111
- 49 phút
- 8
- 4
- Dumbbell
- Sled
Eccentric Negatives
AMRAP · 12 phút · Tập 12 phút / Nghỉ 0s
Note: Once both exercises are complete, rest for 30s and repeat
Individual workout requiring a set of dumbbells. 12-minute countdown for the session. Negative work involves slowing the eccentric phase of movement. Concentric force applied at normal speed; 3 seconds for lowering phase. Focus on resisting gravity during the return
DB Deadlifts10 reps
3 second negatives
Thay bằng: KB Deadlift
DB Floor Press7 reps
- Nghỉ 30s
Strength and Power
Intervals · 28 phút · Tập 12 phút / Nghỉ 2 phút · 2 vòng
Phần chínhGhi chú của coach
Divide class into two 12-minute zones, with 2-minute transition. Zone 1: Partner workout - I Go, You Go sled push; jump squats followed by rest. Load sled to competition weight. Zone 2: Unilateral strength - 12x 1 Arm Row and 8x Side Plank Hip Raises per side. Use heavy dumbbells for 1 Arm Row
Zone 1
IGYG
Overhand Sled Push20 m
Partner 1 (TIMER)
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Jump Squats10 reps
Partner 2
- Nghỉ
Zone 2
Unilateral Strength
DB 1 Arm Row12 reps
Thay bằng: Kettlebell 1 Arm Row
High Side Plank Hip Raises8 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference