Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete repetitions within 4 minutes
Iron Cross Kicks
Rotational Push-ups
Hollow Body Jacks
OH Squats
Power
Power #63
- 47 phút
- 7
- 4
- Dumbbell
- Kettlebell
- Sandbag
- Sled
- Wallball
- Sled Rope
Sức mạnh core
Intervals · 16 phút · Tập 1 phút / Nghỉ 20s · 12 vòng
Xoay trạmRep/Interval Scheme: 60s Work/ 20s Rest, 12 Rounds
Divide the class into 4 Zones. Each zone consists of 60s of work followed by 20s of rest. Athletes will complete 4 circuits around the room. Walking lunges require designated space. Set up 8-10m lanes for the athletes
- Zone 1Wallball Alternating Overhead Rotational Slams1s
- Zone 2Sandbag Walking Lunges1sThay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- Zone 3DB Weighted Burpee1s
- Zone 4KB Goblet Squats1s
Tập theo cặp
Tập theo cặp · 22 phút · Tập 5 phút / Nghỉ 30s · 4 vòng
Phần chínhXoay trạmRep/Interval Scheme: 5 min Work/ 30s Rest, 4 Rounds
Ghi chú của coach
Divide class into two zones, each lasting 5 minutes. Include a 30-second transition between zones. Both zones consist of partner workouts. Zone 1: One partner uses wall balls as a timer. The goal in Zone 1 is to complete wall balls unbroken in 50-60 seconds. The other partner holds kettlebells (movement is optional) until the wall balls are finished. Zone 2: The timer is the sled pull. Ensure sled weight allows for a 20+ second pull across the room. Pair athletes by strength level for suitable sled weights
Zone 11s
Partner Workout
Wallballs
Partner 1 TIMER
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
KB Farmer's Carry
Partner 2
Zone 21s
Partner Workout
Arms Only Sled Pull
Partner 1 TIMER
Low Plank
Partner 2
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference