Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Situp to Glute Bridges5 reps
Squat Jack10 reps
KB Halo10 reps
Extreme Climber Push-ups10 reps
KB Goblet Kneel To Stand10 reps
Power
Power #8A
- 50 phút
- 8
- 4
- Barbell Plate
- Dumbbell
- Kettlebell
Sức mạnh tăng dần
Intervals · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
This week focuses on building strength and muscular endurance through push movements. Emphasis on squatting and pressing with higher rep counts for greater volume. Squat, Floor Press, and thruster reps have increased; push-up reps can remain the same or increase. Efforts should have an RPE of 8+, with few reps in reserve. Maintain the same weights for squats and thrusters; avoid putting them down until all reps are completed. Recommendations include moderate DBs for Racked Squats and large weights for Hex Floor Press
#145s
DB Rack Squat18 reps
DB Thrusters4 reps
- Nghỉ 45s
#21 phút
DB Floor Press14 reps
Plank Jack Push-ups10-14 reps
- Nghỉ 1 phút
Contrast Training and Conditioning
Intervals · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Ghi chú của coach
Focus on explosive leg strength, power, and full body conditioning. Zone 1: Increase rep scheme for split squats; aim for control in Deficit Split Squats and explosiveness in broad jumps. Urgent transitions are required. Zone 2: Full body conditioning; target an RPE of 9 for maximum challenge. Weight recommendations: Moderate DBs for Devil’s Press and Seesaw Row
#1
Contrast Training
- Partner 1Dual KB Hanging Deficit Split Squats14 reps7x per side
Partner 2
Broad Jumps3 reps
- Nghỉ (Until Partner 1 finishes)
#2
Conditioning Couplet
DB Devil's Press10 reps
DB Seesaw Row20 reps
10x per side
Thả lỏng
Thả lỏng · 4 phút
Coach's choice