Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform multiple rounds within 3.5 minutes
Fire Hydrant6 reps
Cat-Cow4 reps
Spiderman Pushup8 reps
Squat Jack10 reps
Power
Power #144
- 54 phút
- 7
- 4
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Treadmill
Partner Core Strength
Tập theo cặp · 12 phút · Tập 12 phút / Nghỉ 0s
Ghi chú của coach
Partner 1 completes all 28 reps with quality technique. Partner 2 performs two carries, focusing on core bracing and back alignment. Each 15m lap can be out and back, switching carry variations at the start. Ensure enough space for the lifting group by creating 'down' and 'back' lanes. Focus on core bracing while engaging glutes, low back, hamstrings, and shoulders
DB Bulgarian Split Squat7 reps
Per leg
Thay bằng: KB Hanging Bulgarian Split Squat
KB Rack Carry15 m
Dual KB Overhead Carry15 m
Partner 2
DB Tightrope Deadlifts7 reps
Partner 1 TIMER
Interval theo vùng
Tập theo cặp · 33 phút · Tập 9 phút / Nghỉ 2 phút · 3 vòng
Phần chínhXoay trạmRep/Interval Scheme: 9 min Work/ 2 min Rest, 3 Rounds
Ghi chú của coach
Workout consists of 3 zones, divide athletes evenly. Zone 1 focuses on power output; rowers should exert maximum effort and complete 10x Heels elevated KB goblet squats before resting. Zone 2 targets muscular endurance with 12x Alternate Pistol squats and 12x DB Push Press at 40-60% of body weight. Zone 3 combines weighted plyometrics with bodyweight plyometrics (broad jump) followed by a 30-second treadmill sprint or alternatives like an assault bike or shuttle run sprint
Zone 1
Partner Power Output Workout
RowErg300 m
Partner 1 TIMER
Thay bằng: SkiErg
KB Goblet Squats10 reps
Partner 2, rest for until Partner 1 finishes
Zone 2
Full Body Couplet
Pistol Squat12 reps
DB Push Press12 reps
Zone 330s
Contrast Training
Treadmill Sprint30s
- Nghỉ (Partner 2)
Sandbag Jump Squat6 reps
Partner 1 TIMER
Broad Jumps6 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference