Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
Plank Jack Push-ups8 reps
Extreme Climber Stretch8 reps
OH Bowler Lunge12 reps
Power
Power #133
- 51 phút
- 8
- 4
- Dumbbell
- Kettlebell
- Sled
- Sled Rope
Sức mạnh core
Intervals · 16 phút · Tập 7 phút / Nghỉ 1 phút · 2 vòng
Xoay trạmGhi chú của coach
Two workout zones; divide class evenly. Zone 1: Individual couplet, athletes complete three exercises for reps. Zone 2: Week 3 of strength progression; maintain deadlift weights and add one rep each round. Upon completing 6 sets, athletes can perform 30 or 40 push-ups before returning to deadlifts. It is likely they won't return to deadlifts
Zone 1
KB Triplet
KB Hanging squat jacks20 reps
Hollow Body Leg Raise15 reps
Hollow Body KB Pullover10 reps
Zone 2
Posterior Chain Strength
6 sets of30s
DB Romanian Deadlifts8 reps
- Nghỉ 30s
- If time remains, complete pushups, then restart Romanian DeadliftsPushups30-40 reps
Upper Body / Full Body
Intervals · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Xoay trạmGhi chú của coach
Class divided into two 11-minute zones with a 2-minute break between. Zone 1 focuses on individual activities; Zone 2 requires partners. Zone 1: Chipper workout with big sets; athletes can break them down. Use medium-heavy weights and aim to complete the sequence twice. Zone 2: Partner workout with sled pulls timed; use weights around 50% of competition weight. Each sled pull should last 30-45 seconds, while the partner holds a low plank
Zone 1
Chipper: If you finish it all, restart
DB Push Press20 reps
DB 1 arm Clean & Press40 reps
Switch arms every 10x
DB Bent Over Rows40 reps
Zone 2
Partner Workout
- Partner 1Arms Only Sled Pull12 m2x 6m lengths (TIMER)
- Partner 2Lalanne PlankUntil Partner Finishes
Thả lỏng
Thả lỏng · 5 phút
Coach's preference