AMRAP · 4 phút
Complete as many rounds as possible in 4 minutes. Athletes should utilise a medium kettlebell. For Halos, a 32 KG kettlebell is not required
Cat-Cow4 reps
Situp to Glute Bridges6 reps
Plank Jack Push-ups8 reps
OH Bowler Lunge10 reps
KB Halo10 reps
Intervals · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Focus: Upper Body Push and Lower Body Pull. Divide class into two groups; work for 11 minutes, transition for 2 minutes, 2 rounds. This is the final week of this phase; athletes reach peak rep counts. Zone 1: Increase rep scheme by 1 from last week for upper body push superset targeting chest, shoulders, triceps; weight remains consistent for 4 weeks, assess after first set; RPE 8. Zone 2: Deadlift count increased by 2; heavier weights may be required for deadlifts compared to rows; tempo deadlifts with 3 seconds descent, 1 second ascent. Focus on time under tension for hamstrings; ensure athletes squeeze glutes and maintain back safety; RPE 7+
#140s
Upper Body Push
DB OH Strict Press12 reps
Pushups12 reps
#240s
Lower Body Pull
Dual KB Deadlift12 reps
3 second negative
KB Gorilla Row12 reps
6x per side
Intervals · 18 phút · Tập 7 phút / Nghỉ 2 phút · 2 vòng
Divide class into two groups: one for kettlebells (KBs) and one for dumbbells (DBs). Zone 1 focuses on core and strength; athletes switch arms at the 10m turnaround. Zone 2 is a 7-minute triplet involving full body dynamic movement at RPE 9. Both zones enhance performance in sleds and wall balls. Weight recommendations: Zone 1 - medium to heavy KBs; Zone 2 - medium to heavy DBs
#1
Partner "I Go, You Go"
Partner 2
#2
Triplet Strength, Add 1 rep every round
DB Clusters3 reps
+1 rep every round
DB Weighted Burpee3 reps
+1 rep every round
DB Rack Squat3 reps
+1 rep every round