Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete repetitions within 4 minutes
Cat-Cow
Walkout Pushup
Inside-outside Plank Jumps
Low Squat T Spine Rotations
Power
Power #71
- 77 phút
- 8
- 4
- Dumbbell
- Kettlebell
- Sled
- Sled Rope
Negatives
Intervals · 12 phút · Tập 12 phút / Nghỉ 0s
Negative work involves slowing down the eccentric phase of a movement. The weight is pushed or pulled with concentric force at a normal speed. Return to the lowered position takes 3 seconds. This method requires resistance against gravity
DB Deadlifts
Thay bằng: KB Deadlift
DB Floor Press
- Nghỉ 30s
Strength and Power
Tập theo cặp · 56 phút · Tập 12 phút / Nghỉ 2 phút · 4 vòng
Phần chínhXoay trạmRep/Interval Scheme: 12 min Work/ 2 min Rest, 4 Rounds
Ghi chú của coach
Divide the class into two zones, each lasting 12 minutes with a 2-minute transition. Zone 1 features a partner workout with I Go, You Go sled pulls, where partners hold a squat while the other performs the sled pull. Weights should be loaded to competition standards. Zone 2 is a unilateral strength block requiring athletes to select a heavy kettlebell for snatches. DB substitutes are permitted if necessary. Complete 12x DB 1 Arm Push Press and 12x Side Plank Hip Raises on one side before switching arms and repeating
Zone 1
Partner Workout
Sled Pull
Partner 1 TIMER
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Low Squat Hold
Partner 2
Zone 2
Repeat both exercises on the left arm, then go back to right
KB 1 arm snatch
High Side Plank Hip Raises
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference