Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Complete as many rounds as possible in 4 minutes
Cat-Cow8 reps
Frogger Pushup8 reps
Situp to Glute Bridges8 reps
Alt Lateral Bear Crawl16 reps
Power
Power #124
- 49 phút
- 8
- 4
- Dumbbell
- Kettlebell
- Medball
- Row Erg
- Sandbag
- Sled
Sức mạnh chức năng
Intervals · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Divide class into two groups. Zone 1: Third week of Squat and Press progression; increase rep count by +1x; maintain or increase weight. Zone 2: Partner workout; 20m Sled push with competition or heavier weight; partner performs 5x DB supinated bicep curls, then holds hammer curl for remaining time with medium weight
Zone 1
Push Strength - Any time remaining, rest OR restart
5 sets of20s
DB Rack Squats9 reps
- Nghỉ 20s
5 sets of20s
DB Floor Press9 reps
- Nghỉ 20s
Zone 2
Partner Workout
Partner 1
TIMER
Overhand Sled Push20 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Partner 2linh hoạt
Until Partner Finishes
DB Supinated Bicep Curl5 reps
DB Hammer Curl Iso Holdhết thời gian còn lại
Until Partner Finishes
Interval cường độ cao
Intervals · 16 phút · Tập 1 phút / Nghỉ 20s · 12 vòng
Xoay trạmDivide class into 4 groups. 60 seconds per zone with a 20 second transition. Rotate athletes clockwise for simplicity. Weight recommendations: DB 1 Arm Rows - Heavy Weights. Sandbag Weight - Competition Weight or more. Deadlifts - Heavy Weights
- Zone 1DB Lawnmower Row1 phút1 phútSwitch arms every 5xThay bằng: KB Lawnmower Row
- Zone 2Sandbag Zercher Lunge Forward1 phút1 phút
- Zone 3RowErg1 phút · RPE 91 phútThay bằng: SkiErg
- Zone 4Dual KB Deadlift1 phút1 phút
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference