AMRAP · 4 phút
Complete as many rounds as possible in 4 minutes. Athletes use a medium-sized kettlebell
Cat-Cow4 reps
Situp to Glute Bridges6 reps
OH Bowler Lunge8 reps
KB Jefferson Curls4 reps
(DB Substitute Optional)
KB Halo12 reps
6x per side
AMRAP · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Week 1 of accelerate phase focuses on power and explosiveness under duress. Divide class into two zones for 11 minutes each, with a 2-minute transition. Zone 1: Perform heavy deadlifts followed by explosive swings. Zone 2: Maintain glute engagement with bridges and perform powerful plyometric push-ups. Each zone has a 60-second rest after completing the couplet for muscle recovery. Recommended weights: KBS with Open or Pro Weights; DBs should be heavy
Zone 1
Pull Strength (1 phút)
Dual KB Deadlift5 reps
KB Reset Swings5 reps
Zone 21 phút
DB Bridged Floor Press10 reps
Plyo Pushup5-7 reps
Intervals · 14 phút · Tập 50s / Nghỉ 20s · 12 vòng
Divide class into 4 zones, each lasting 50 seconds with 20-second transitions for 26 rounds. Sleds occupy most space; athletes work around the edges. Focus on strength, power, and core strength. Zone 1: Sprint sled push with light weight. Zone 2: Core strength with pirate ship swing. Zone 3: Perform explosive reps with heavy weight, resting after 5 reps. Zone 4: Build abdominal and upper body strength; maintain back alignment. Weight recommendations: Sled Push - Light (2-4 plates), DB Thrusters - Medium-Heavy, KB Pirate Ships - Medium Open Weights
Zone 110s
Underhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 320s
DB Thrusters10 reps · 10s
Thả lỏng · 4 phút
Coach's choice