Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Complete as many rounds as possible in 4 minutes
Situp to Glute Bridges
Low Plank Hip Rotations
Good Mornings
Lunge and Twist
Rotational Push-ups
Power
Power #23
- 50 phút
- 8
- 4
- Dumbbell
- Kettlebell
- Row Erg
- Ski Erg
- Sled
- Wallball
- Sled Rope
Sức mạnh core
Tập theo cặp · 13 phút · Tập 6 phút / Nghỉ 30s · 2 vòng
Phần chínhRep/Interval Scheme: 6 min Work/ 30s Rest, 2 Rounds (All counts total)
Ghi chú của coach
Divide class into partner groups with one as timer. Switch roles after completing the task. Mixed Loaded Kneel to Stand: one hand at shoulder, one overhead, switch arms after 5 reps. Modifications: low kneel to stand, one weight racked, one at side. Use a mat on ski erg to protect knees; otherwise, use regular ski erg from standing. Emphasise core strength during kneeling ski erg
Zone 1
Partner Workout
KB Mixed Loaded Kneel To Stand (high)
Partner 1 TIMER
Kneeling Skierg
Partner 2
Zone 2
Partner Workout
DB Deadlifts
Partner 1 TIMER
Thay bằng: KB Deadlift
Spiderman Climber
Partner 2
Muscular Endurance and Power
Intervals · 28 phút · Tập 3 phút / Nghỉ 30s · 8 vòng
Rep/Interval Scheme: 3 min Work/ 30s Rest, 8 Rounds
Ghi chú của coach
Divide athletes into 4 groups. Each zone lasts 3 minutes with 30 seconds to transition. Athletes complete each zone twice. Use one side of the room for sleds to ensure space. Sled weight should be light (2-4 plates) for arm-over-arm pulling. Athletes can opt for more weight if desired. Use competition weight for wallballs. Rowing should be maximum effort, with a challenge to improve performance. Athletes should use heavy dumbbells, aiming for 35-50% of body weight
Zone 1
Push ups till failure then back to sled
Arms Only Sled Pull
Pushups
Zone 2
Goal= 750-850m+
RowErg
Thay bằng: SkiErg
Zone 3
DB Rack Squats
DB Push Press
- Zone 4WallballsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference