Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
OH Squats8 reps
KB Halo8 reps
Extreme Climber Push-ups8 reps
Lateral Lunges8 reps
Power
Power #12A
- 48 phút
- 7
- 4
- Bench
- Dumbbell
- Kettlebell
Power Explosion
Intervals · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
This is the final week of a sharpening sequence focused on power and explosion. Rep scheme increased by one rep for all exercises. No other changes to the workout. Divide class into two zones for a total of 11 minutes of work and 2 minutes of rest, for 2 rounds. Zone 1: Athletes transition from unilateral strength to explosive reps, dropping the KB for higher jumps. Zone 2: Focus on single arm strength with full-body snatches and lawnmower rows; ensure full 30-second rest between sets. Weight Recommendations: DB Jump Squats - Moderate weight; DB Lawnmower Rows - Moderately Heavy; DB Snatch - Moderately Heavy
#1
Lower Body Push
Partner 1
Pistol Squat To Bench (Up on 1)12 reps
6x per side
KB Goblet Jumping Squat6 reps
Jump Squats6 reps
Partner 2
- Nghỉ (Until Partner 1 finishes)
#230s
DB Lawnmower Row16 reps
8x per side
Thay bằng: KB Lawnmower Row
Alt DB Snatches16 reps
- Nghỉ 30s
Ascending Finisher
AMRAP · 14 phút
Add 5 reps to each exercise every round
Ghi chú của coach
Focus on developing functional strength, endurance, accessory and core strength. Rep count starts reasonable, escalating to 10x, then 15x, and 20x. Weights and paces will become challenging midway. Weight recommendations: DB Weighted Burpees, Dual DB Snatch, and DB Bicep Curls at moderate weight
Dual DB Snatch5 reps
DB Bicep Curls5 reps
Hollow Body Leg Raise5 reps
DB Weighted Burpee5 reps
Thả lỏng
Thả lỏng · 4 phút
Coach's choice