Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
Cat-Cow4 reps
Walkout Pushup4 reps
OH Squats8 reps
Spiderman Climber12 reps
Power
Power #112
- 49 phút
- 7
- 4
- Bench
- Dumbbell
- Kettlebell
- Row Erg
- Sled
- Sled Rope
Power
Intervals · 28 phút · Tập 6 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạmDivide class into 4 zones, 6 minutes work each. Zones 1, 2, & 3 include rest after work. Zone 4 features continuous work. 1 minute rest/transition after each zone
Zone 120s
Chest Superset
DB Chest Fly12 reps
Pushups8 reps
- Nghỉ 20s
Zone 220s
Arms Only Sled Pull12 m
- Nghỉ 20s
Zone 320s
Dual KB Clean12 reps
- Nghỉ 20s
Zone 4
Couplet
RowErg200 m · RPE 9
Thay bằng: SkiErg
DB Reverse Lunges12 reps
Bài kết thúc
Intervals · 12 phút · Tập 5 phút / Nghỉ 1 phút · 2 vòng
Xoay trạmGhi chú của coach
Divide class into two zones, each lasting 5 minutes with 1-minute transition. Zone 1 focuses on leg power: 4 thrusters, 10 seconds rest, increase reps and repeat (e.g., 5x, rest, 6x, rest). Zone 2 is an ascending core finisher: start with 5 KB swings, add 5 each round, followed by 40 cross body climbers, then repeat
Zone 110s
Ascending Thrusters (add 1 rep to thrusters per round)
DB Thrusters4 reps
- Nghỉ 10s
Zone 2
Ascending Core Finisher (Add 5 reps to swings each round)
Russian KB Swings5 reps
Cross Body Climbers40 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference