AMRAP · 4 phút
Complete as many times through as you can in 4 minutes. KB Goblet March (Moderate)
AMRAP4 phút
Cat-Cow4 reps
Situp to Glute Bridges6 reps
OH Bowler Lunge8 reps
Alternating, 4x per side
Stationary KB Farmer's March20 reps
10x per side
Intervals · 22 phút · Tập 2 phút / Nghỉ 0s · 11 vòng
Focus on explosive hip extension, reactive jumping, and fast force production. Contrast upper body bottom-up and top-down movements while reinforcing core stability. Evenly divide athletes between 2 zones. Athletes remain in zone for 5 rounds then switch on the 6th round creating a 2:00 transition period. Zone 1: Maximal output with KB Reset Swings, focusing on technique and commitment. Broad Jumps in Zone 1 should be performed with strong landing mechanics and resets between reps. Zone 2: Emphasise bracing and acceleration for overhead pressing. Wallball slams require full extension and explosive downward drive, with mental resets between reps. Weight recommendations: . KB Reset Swing (Heavy). DB Push Press (Moderately Heavy to Heavy). Wallball Slam (Moderately Heavy)
Zone 1linh hoạt
Athletes remain in zone for 5 rounds then switch on the 6th round creating a 2:00 transition period
KB Reset Swings8 reps
Broad Jumps8 reps
Zone 2linh hoạt
Athletes remain in zone for 5 rounds then switch on the 6th round creating a 2:00 transition period
DB Push Press8 reps
Wallball Slams12 reps
Intervals · 18 phút · Tập 7 phút / Nghỉ 2 phút · 2 vòng
Teams of 3 athletes; half the teams in Zone 1, the other half in Zone 2. Focus on maximal force production and high-intensity repeatability. Attacks each task with maximum intensity (RPE 9+). Split your 2 non-sled lanes for Farmer's Carry; one lane for out, one lane for back. Zone 1 Partner 1 (TIMER): 50m KB Farmer’s Carry. Estimated completion is 30-45 seconds. Partner 2: Technically sound and aggressive Sled Pull. Sleds likely do not finish distance before Famer's Carry. They still transition when Partner 1 is done. Partner 3: Rest. Zone 2: Partner (TIMER): Emphasise back squeeze and explosive push reps. Estimated completion is 30-45 seconds. Partner 2: DB Hang Clean with power from hip drive. Partner 3: Rest. Weight recommendations:. KB Farmer’s Carry (Heavy). Sled Pull (Heavy). DB Hang Clean (Moderately Heavy to Heavy)
Zone 1
Partner 1
TIMER
KB Farmer's Carry50 m
Partner 2linh hoạt
Sled Pull12 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Partner 3linh hoạt
Zone 2
Partner 1
TIMER
Hand Release Pushups10-12 reps
Partner 2linh hoạt
DB Hang Clean5-6 reps
Partner 3linh hoạt
Thả lỏng · 4 phút
Coach's choice