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
Rotational Push-ups8 reps
Extreme Climber Stretch8 reps
Lunge and Twist12 reps
Power
Power #191
- 48 phút
- 8
- 4
- Dumbbell
- Kettlebell
- Row Erg
- Sled
Partner Core Workout
Tập theo cặp · 9 phút · Tập 9 phút / Nghỉ 0s
Select a heavy DB!
Ghi chú của coach
Partner workout requires either individual lanes or halved space with double lengths. One athlete performs 20m of 1 arm Overhead Walking Lunges as the timer. Encourage athletes to select a heavy weight; a mixed grip with an additional dumbbell is allowed. The second partner performs climbers and hollow body jacks until their turn. Both exercises engage the core significantly
1
- Partner 1Dual DB OH Walking Lunges20 m
Partner 2
Spiderman Climber20 reps
Hollow Body Jacksmax reps
Until Partner 1 finishes
Interval theo vùng
Intervals · 30 phút · Tập 2 phút / Nghỉ 30s · 12 vòng
Phần chínhXoay trạmRep/Interval Scheme: 2 min Work/ 30s Rest, 12 Rounds
Ghi chú của coach
Divide class into four zones, each lasting 2 minutes with a 30-second transition. Zone 1: Rower, aim for RPE 8, a competition pace effort. Zone 2: Sled push sprints focusing on force, speed, and power; legs should burn and reach muscle failure by final sprints. Zone 3: DB couplet, avoid putting weights down; bicep curls will fatigue shoulders before Arnold thrusters. Zone 4: Alternate legs every 5 reps, using one or two kettlebells
- Zone 1RowErgRPE 8Thay bằng: SkiErg
Zone 210s
50% Competition Weight, Rest 10s, repeat
Underhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Nghỉ 10s
Zone 3
Couplet
DB Arnold Press5 reps
DB Supinated Bicep Curl5 reps
- Zone 4KB Single Leg Deadlift (2 Handed)max repsSwitch sides every 5 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference