Khởi động
AMRAP · 4 phút
Xoay trạm
Perform as many rounds as possible in 4 minutes
Situp to Glute Bridges5 reps
KB Hanging squat jacks10 reps
KB Halo10 reps
Extreme Climber Push-ups10 reps
KB Goblet Reverse Lunge10 reps
Sức mạnh tăng dần
Intervals · 26 phút · Tập 7 phút / Nghỉ 1:30 · 3 vòng
Phần chínhXoay trạmGhi chú của coach
Week 3 of power phase focuses on strength and muscular endurance. Athletes will increase rep counts and volume for greater strength. Start with squat work, then press work; divide into two zones if equipment is limited. Zone 1: Develop core, quad, glute, and shoulder strength. Zone 2: Enhance shoulder, chest, and tricep strength with two push movements; emphasise chest squeeze during Arnold presses. Zone 3: Alternate between curls and reverse flys with short breaks to strengthen upper body support structures. Zone 1: Use heavy weights, ideally competition carry weight. Zone 2: Use medium to medium heavy weights. Zone 3: Use light to medium sized weights
Zone 130s
7 Minutes
Dual KB Rack squat7 reps
- Nghỉ 30s
Zone 230s
7 Minutes
DB Arnold Press12 reps
Pushups12 reps
- Nghỉ 30s
Zone 320s
7 Minutes
DB Bicep Curls7 reps
DB Reverse Fly7 reps
- Nghỉ 20s
Full Body Conditioning
AMRAP · 13 phút
Objective: Build muscular endurance and overall conditioning; minimal breaks, max rounds. Rep counts may require breaks; aim for consistent work output over time. Strengthen core during the workout. Weight recommendations: Lunges and Hang Cleans at pro weight or heavier
DB Double Lunge20 reps
Thay bằng: KB Double Lunge
Alternating Vertical Toe Touches20 reps
DB Hang Clean20 reps
Power up20 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference