Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
Squat Jack8 reps
Good Mornings8 reps
Extreme Climber Push-ups10 reps
Power
Circuit 8 · Power #3
- 49 phút
- 7
- 3
- Bench
- Dumbbell
- Kettlebell
- Row Erg
- Sled
Phần chính
Intervals · 40 phút · Tập 50s / Nghỉ 25s · 32 vòng
Phần chínhXoay trạmGhi chú của coach
Zones should be arranged in a circuit around the room. Athletes complete each zone twice before rotating. After completing all zones, athletes return for another two rounds at each zone, totalling four completions. Class capacity: 16 (2 per station), 24 (3 per station), 32 (4 per station)
- Zone 1DB Push Press50s50s
Zone 210s
Repeat for 50s
Broad Jumps2 reps
- Nghỉ 10s
- Zone 3Underhand Sled Push50s50sThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 4Row Sprint50s · RPE 950s
- Zone 5DB Front to Lateral Raise50s50s
- Zone 6Pistol Squat To Bench (Up on 1)50s50s
- Zone 7Blast Off Push-ups50s50s
- Zone 8Dual KB Rack squat50s50s
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference