Khởi động
AMRAP · 3:30 · Tập 3:30 / Nghỉ 0s
Complete maximum rounds in 3.5 minutes
Cat-Cow4 reps
Walkout Pushup4 reps
Speed Skaters12 reps
OH Squats12 reps
Power
Power #128
- 51 phút
- 8
- 4
- Dumbbell
- Kettlebell
- Sled
- Wallball
Sức mạnh core
Intervals · 18 phút · Tập 7 phút / Nghỉ 2 phút · 2 vòng
Xoay trạmGhi chú của coach
Divide class into two zones, 7 minutes each with 2-minute transitions. Zone 1: Partner workout with 7x Wall Ball rotational slams per side. Slam should be smooth; athletes may need to retrieve the ball each time. Second partner performs high side plank hip raises, facing the first partner for cues to switch. Zone 2: AMRAP with optional two sets of weights. Core is engaged in three different ways
Zone 1
Partner Workout
- Partner 1Wallball Rotational Slams12 reps6 reps each side
Partner 2linh hoạt
KB Midas Touch20 reps
Low Plankhết thời gian còn lại
Zone 2
DB AMRAP
Dual DB OH Sit up8 reps
DB Hang Clean12 reps
High Plank Alternating Knee Tucks16 reps
Sức mạnh chức năng
Intervals · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Xoay trạmGhi chú của coach
Divide class into 2 zones, 10 minutes each with 2-minute transitions. Zone 1 focuses on sled exercises, including powerful shove burpees followed by quick Hollow Body Jacks. Zone 2 emphasises increasing reps while maintaining the same weight in the 5th week of strength progression
Zone 1
Partner Workout
- Partner 1Sled Shove Burpee20 m
Partner 2linh hoạt
Hollow Body Jacks20 reps
- Nghỉ hết thời gian còn lại
Zone 2
Strength Progression
5 sets of20s
DB Rack Squat11 reps
- Nghỉ 20s
5 sets of20s
DB Floor Press11 reps
- Nghỉ 20s
Thả lỏng
Thả lỏng · 5 phút
Coach's preference