Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Cat-Cow4 reps
Walkout Pushup4 reps
Inside-outside Plank Jumps8 reps
Low Squat T Spine Rotations8 reps
Power
Power #173
- 77 phút
- 7
- 4
- Dumbbell
- Sled
Sức mạnh core
AMRAP · 12 phút · Tập 12 phút / Nghỉ 0s
This is an individual workout. Athletes require a set of dumbbells. Set a 12-minute countdown clock. Athletes perform Lunges, Swings, and Leg Raises, increasing by +4 reps each round. Mountain Climbers remain at 100 reps throughout the workout
Dual DB OH Forward Lunge12 reps
DB Skier Swing12 reps
Hollow Body Leg Raise12 reps
Mountain Climbers100 reps
Strength and Power
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 56 phút · Tập 12 phút / Nghỉ 2 phút · 4 vòng
Phần chínhXoay trạmRep/Interval Scheme: 12 min Work/ 2 min Rest, 4 Rounds
Ghi chú của coach
Divide the class into two zones, each lasting 12 minutes with 2-minute transitions. Zone 1 features a partner workout with sled pushes in an 'I go, you go' format. Upon completing 3 sled pushes (60m total), both partners will perform 20-30 push-ups (typically 25) before resuming sled pushes. Zone 2 focuses on unilateral strength with a heavy dumbbell for push presses. Athletes may use a heavier dumbbell for the one-arm row if required. Complete 12 repetitions of the DB 1 Arm Push Press and 12 repetitions of the DB 1 Arm Row before switching arms and repeating
Zone 11s
"I go, you go" - Partner 1: Sled push, Partner 2: Rest until partner finishes. Every 60m, both partners complete 30 pushups
Underhand Sled Push10 m
Partner 1 TIMER
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Nghỉ (Partner 2)
Pushups30 reps
Both Partners each switch
Zone 21s
Unilateral Strength - Repeat both exercises on the left arm, then go back to right
DB 1 Arm Push Press12 reps
Thay bằng: KB 1 arm Push Press
DB 1 Arm Row12 reps
Thay bằng: Kettlebell 1 Arm Row
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference