Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Perform as many rounds as possible in 3.5 minutes
Extreme Climber Push-ups
Low Squat T Spine Rotations
Good Mornings
Cossack Squats
Power
Power #29
- 53 phút
- 7
- 4
- Box
- Dumbbell
- Kettlebell
- Sandbag
Legs and Core
Couplet · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chínhRep/Interval Scheme: 9 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two groups for zones 1 and 2. Zone 1 requires heavy DBs; start with 5 reps. Focus on anterior and posterior strength in Zone 1. Zone 2 targets core, legs, and shoulders. Increase reps rapidly: +5 for Goblet squats, +20 for Mountain Climbers. 4x more Mountain Climbers than Goblet squats
Zone 1
DB Couplet: Add one rep each round
DB Deadlifts
Thay bằng: KB Deadlift
Jackknife Situps
Zone 2
KB Couplet: Add 5 reps to Goblet Squat and 20 reps to Mountain climbers each round
KB Goblet Squats
Mountain Climbers
Partner Upper Body
Tập theo cặp · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 9 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide athletes into two groups for partner workouts. Zone 1 focuses on upper body, “I Go, You Go” at a 1:1 work-to-rest ratio. The goal in Zone 1 is to reach chest failure. Zone 2 is a lower body workout; the first partner acts as the timer. First partner completes 20 Sandbag box step ups, while the second performs 20 KB Swings. Second partner may rest for any remaining time
Zone 1
Upper Body Partner Workout
DB Hex Floor Press
Partner 1 TIMER
Pushups
- Nghỉ (Partner 2)
Zone 2
Lower Body Partner Workout
Sandbag Step Ups
Partner 1 TIMER
Russian KB Swings
Partner 2
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference