Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete repetitions within 4 minutes
Cat-Cow
Extreme Climber Stretch
Shoulder tap Pushup
Lateral Lunges
Power
Power #64
- 49 phút
- 7
- 4
- Box
- Dumbbell
- Kettlebell
- Sandbag
Sức mạnh nền
Chipper · 28 phút · Tập 12 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 12 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two zones, each lasting 12 minutes with a 2-minute transition. Zone 1: Chipper workout, athletes complete as many rounds as possible in 12 minutes, progressing only after finishing current exercise's reps. Zone 2: Cluster sets involving repeated lifts with brief breaks; after 10 sets, athletes switch exercises. Begin with 10 sets of deadlifts followed by 10 sets of Bent Over Rows; athletes can restart deadlifts if they finish rows. Use heavy dumbbells for deadlifts; lighter weights for rows are allowed if necessary
Zone 11s
Chipper
Mountain Climbers
Alt KB Swings
Burpees Chest to Floor
Zone 21s
Cluster sets - Deadlifts, rest 15s, repeat 10 sets, Bent over row, rest 15s, repeat 10 sets
DB Deadlifts
Thay bằng: KB Deadlift
- Nghỉ 15s
DB Bent Over Rows
- Nghỉ 15s
Workout
Intervals · 12 phút · Tập 1 phút / Nghỉ 20s · 9 vòng
Xoay trạmRep/Interval Scheme: 60s Work/ 20s Rest, 9 Rounds
Ghi chú của coach
Divide class into 3 zones. Each zone duration is 60 seconds with 20 seconds for transition. Athletes will rotate zones during the transition. Zone 1: Set a 10m track for KB Racked Carries laps. Zone 2: Provide a bench or box for step-ups. Zone 3: Use open floor space with a relatively heavy weight
- Zone 1KB Rack Carry1s
- Zone 2Sandbag Step Ups1s
- Zone 3DB Hex Floor Press1s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference