Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Cat-Cow
Hamstring Bridge
Walkout Pushup
Low Plank Hip Rotations
Power
Power #50
- 53 phút
- 7
- 4
- Box
- Dumbbell
- Kettlebell
- Row Erg
Sức mạnh core
Tập theo cặp · 19 phút · Tập 8 phút / Nghỉ 1:30 · 2 vòng
Xoay trạmRep/Interval Scheme: 8min Work/ 90s Rest, 2 Rounds
Ghi chú của coach
Evenly divide your class into two zones. Each zone is an 8 minutes block, with 90s to transition to the other Zone. Zone 1: This is an ascending triplet. The Hollow Body up and Overs remain at 20 reps. Zone 2: The timer does the KB swings while the other partner does the pushups and as many Spiderman climbers as possible for the remaining time. This is a lot of hip flexor in addition to abs, glute and shoulders
Zone 1
Add 2 reps each time to the snatches and row
Dual DB Snatch
Hollow Body Up and Over
Superman Rows
Zone 2
Partner Workout
Russian KB Swings
Partner 1 TIMER
Knee Tuck Push-ups
Partner 2
Spiderman Climber
Sức mạnh theo cặp
Tập theo cặp · 25 phút · Tập 11 phút / Nghỉ 1:30 · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 11min Work/ 90s Rest, 2 Rounds
Ghi chú của coach
Evenly Divide Your Class into 2 Zones. Each zone is an 11 minute partner workout with a 90 second transition period. Zone 1 is about unilateral strength. Single arm and single leg movements. The goal is to lift HEAVY and to finish the step ups with time to recover. Ideally 20+ seconds. Zone 2 the goal is to row at a hard effort to rack up the calories, but also to lift heavy on the squats. 20 reps should be HARD!.
Zone 1
Partner Workout
DB 1 Arm Push Press
Partner 1 TIMER
Thay bằng: KB 1 arm Push Press
DB 1 Arm Row
Thay bằng: Kettlebell 1 Arm Row
KB Single Leg Step up (Goblet)
Partner 2
Zone 2
Partner Workout - Take away 2 rack squats for every 30 calories rowed
DB Rack Squats
Partner 1 TIMER
RowErg
Partner 2
Thay bằng: SkiErg
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference