AMRAP · 4 phút
Complete as many rounds as possible in 4 minutes. Athletes use a medium-sized kettlebell
Cat-Cow4 reps
Hollow Body Up and Over12 reps
KB Goblet Forward Lunge12 reps
KB Jefferson Curls4 reps
KB Teapot16 reps
8x per side
AMRAP · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Week two of the accelerate phase. Focus on building power and explosiveness under duress. Zone 1: Heavy deadlifts followed by explosive swings; rep scheme increases by one. Zone 2: Emphasise glute engagement with bridging and powerful plyometric pushups; increased rep count for pushups. 60-second rest between couplets for muscle recovery. Weight recommendations: KBS - Open or Pro Weights; DBs - Heavy
Zone 1
Pull Strength (1 phút)
Dual KB Deadlift6 reps
KB Reset Swings6 reps
Zone 2
Push Strength (1 phút)
DB Bridged Floor Press10 reps
Plyo Pushup6-8 reps
Intervals · 13:30 · Tập 1:10 / Nghỉ 20s · 9 vòng
Divide class into 3 zones, 70 seconds each with 20-second transitions for 9 rounds. Sleds occupy most space, athletes work around the periphery. Focus on explosive power using sleds and wall balls. Zone 1: Sled push with aggressive pace; maintain intensity and acceleration. Zone 3: 10 explosive reps, quick squat transitions, brief rest after each set. Weight recommendations: Sled push - light to medium (2-4 plates); KB racked reverse lunge - open or pro weights
#110s
Underhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
#210s
Dual KB Reverse Lunge (Racked)10 reps
#310s
Wallballs10 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Thả lỏng · 4 phút
Coach's choice