Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
Inside-outside Plank Jumps8 reps
Situp to Glute Bridges8 reps
Alt Lateral Bear Crawl16 reps
Power
Power #192
- 51 phút
- 9
- 4
- Box
- Dumbbell
- Kettlebell
- Row Erg
- Sled
- Wallball
Sức mạnh chức năng
AMRAP · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 9 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two groups. Zone 1: Individual AMRAP; starting reps at 4x, increasing by 2x each round; use very heavy KB for power-building swings. Zone 2: Partner workout; 20m sled push with competition weight or heavier while the partner performs 5x DB hammer curls, holding the curl for remaining time with medium weight
Zone 1
Ascending AMRAP - Add 2 reps to each exercise each round
KB Reset Swings4 reps
Superman Rows4 reps
Wide Arm Pushup4 reps
Zone 2
Partner 1: Sled Push (TIMER), Partner 2: Hammer curls then hold until partner finishes
- Partner 1Overhand Sled Push20 mThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Partner 2linh hoạt
DB Hammer Curls5 reps
DB Hammer Curl Iso Holdhết thời gian còn lại
Interval cường độ cao
Intervals · 20 phút · Tập 1 phút / Nghỉ 20s · 15 vòng
Rep/Interval Scheme: 60s Work/ 20s Rest, 15 Rounds
Ghi chú của coach
Divide class into 5 groups. Each zone lasts 60 seconds with a 20-second transition. Athletes rotate clockwise for simplicity. Weight recommendations: Devil’s Press - medium weights. Weight recommendations: Split Squats - heavy weights. Weight recommendations: Deadlifts - heavy weights
- Zone 1DB Devil's Press
- Zone 2DB Bulgarian Split SquatThay bằng: KB Hanging Bulgarian Split Squat
- Zone 3Row SprintRPE 9
- Zone 4KB Deadlift
- Zone 5Wallball Alternating Overhead Rotational Slams
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference