Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform the exercise for 4 minutes. Complete as many rounds as possible
Cat-Cow4 reps
Walkout Pushup4 reps
Extreme Climber Stretch8 reps
Situp to Glute Bridges8 reps
Power
Power #154
- 51 phút
- 7
- 4
- Dumbbell
- Kettlebell
Core Workouts
Tập theo cặp · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Divide class into two zones. Zone 1: 9-minute partner workout with 12 dumbbell discus; focus on power efforts. Bear crawl emphasises continuous work, core bracing, and shoulder strength. Zone 2: AMRAP chipper; aim to complete all 50 swings before progressing to high pulls. Grip will be significantly challenged during this phase. Complete 50 push-ups for quality muscular endurance
Zone 1
Partner Workout
DB Discus12 reps
Partner 1 TIMER
Bear Crawl6 m
Partner 2
Reverse Bear Crawl6 m
Zone 2
AMRAP Chipper
Russian KB Swings50 reps
KB High Pull50 reps
Pushups50 reps
TO2M
Mỗi 2 phút (TO2M) (mỗi 2 phút) · 20 phút · Tập 2 phút / Nghỉ 0s · 10 vòng
Xoay trạmGhi chú của coach
Split class into two zones, each lasting 10 mins. Set clock to 2 mins of work, 0s rest, 5 rounds per zone. Rest time is determined by remaining time after exercises. No set transition time between zones; aim for around 1 min. Teach both zones prior, athletes should understand the layout. Provide refreshers during transitions. One block focuses on upper body, the other on lower body for minimal recovery
Zone 1
5 Rounds
KB Goblet Squats10 reps
Dual KB Reverse Lunge (Racked)10 reps
Zone 2
5 Rounds
DB Bicep Curls10 reps
DB OH Strict Press10 reps
DB Push Press10 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference