Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
Situp to Glute Bridges6 reps
OH Bowler Lunge8 reps
KB Jefferson Curls4 reps
KB Rack Stationary March20 reps
Power
Power #10B
- 48 phút
- 6
- 4
- Dumbbell
- Kettlebell
- Ski Erg
- Sled
- Sled Rope
Pull and Accessory Strength
Intervals · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Focus on building power and muscular endurance in the hamstrings, glutes, and shoulders. First week of a progressive strength phase; athletes to spend 10 minutes in each zone with 2-minute transitions. Zone 1: Perform slow, controlled deadlifts to maintain tension in hamstrings and glutes, followed by 5 pogo jumps leading into 2 broad jumps. Zone 2: Strengthen shoulders for various exercises; RPE should be approximately 7, adjusting weights as needed. Weight recommendations: KB Romanian DL - Heavy; DB Front Raise, Lateral Raise, and Reverse Fly - Light to Moderate weights
#1
Lower Body Pull and Power
Partner 1
KB Deadlift5 reps
3 second negatives
Pogo Jumps5 reps
Broad Jumps2 reps
Partner 2
- Nghỉ (Until Partner 1 finishes)
#245s
DB Front Raise5 reps
DB Lateral Raise5 reps
DB Reverse Fly8 reps
- Nghỉ 45s
Power and Strength Intervals
Intervals · 16 phút · Tập 50s / Nghỉ 30s · 12 vòng
Xoay trạmGhi chú của coach
Focus: Muscular endurance, power, and intensity with 50-second efforts. Significant recoveries compared to working time. Class divided into 4 zones, each lasting 50 seconds with 30-second transitions. 12 total rounds, with sleds occupying most space. RPE: 8.5-9 or higher for high intensity. Zone 1: Sled pull targeting upper body strength. Zone 2: Stability challenge in pike position for core strength. Zone 3: Aggressive lunges for leg strength. Zone 4: Power station for high-intensity efforts. Sled Push: Less than 50% of competition weight. DB Reverse Lunges: Use moderately heavy weights
- #1Arms Only Sled Pull
- #2Pushup to Alt. Toe Touch
- #3DB Reverse Lunges
- #4SkiErgRPE 9
Thả lỏng
Thả lỏng · 4 phút
Coach's choice