Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Spread athletes out in a stationary position
Cat-Cow
Lunge and Twist
Rotational Push-ups
Good Mornings
Speed Skaters
Power
Power #19
- 51 phút
- 7
- 5
- Dumbbell
- Kettlebell
- Sandbag
- Sled
Core Strength Intervals
Intervals · 7:30 · Tập 35s / Nghỉ 15s · 9 vòng
Rep/Interval Scheme: 35s Work/ 15s Rest, 9 Rounds
Exercises are bodyweight so keep as one group. Focus on sidebody and hip flexor/lower abdominals. Build stability strength for sleds, wallballs, and lunges
Zone 135s
Left side
High Side Plank Hip Raises35s
Zone 235s
Right Side
High Side Plank Hip Raises35s
- Zone 3Hollow Body Leg Raise35s35s
Zone Workouts
Intervals · 32 phút · Tập 9 phút / Nghỉ 1:30 · 3 vòng
Phần chínhRep/Interval Scheme: 9 min Work/ 90s Rest, 3 Rounds
Ghi chú của coach
Divide class into 3 groups, each zone 9 mins. Zone 1: Lunge while partner holds low plank. Zone 2: Dumbbell Zone - 5 Hammer Curls, 5 Supinated Bicep Curls, then DB Presses until failure. Encourage athletes to push for extra reps, then rest 20s and repeat. Zone 3: One partner works hard for 10-12m (5-6m each way), RPE 9
Zone 1linh hoạt
Partner 1 completes the walking lunges (Timer). Partner 2 holds a low plank until they finish
Sandbag Walking Lunges
Partner 1
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Low Plankhết thời gian còn lại
Partner 2
Zone 220s
The Dumbbell Zone - Exercises until failure then rest 20s, and repeat
DB Hammer Curls
DB Supinated Bicep Curl
DB OH Strict Press
- Nghỉ 20s
Zone 3linh hoạt
One partner works, pushing hard for 10-12m (5-6m Each Way), RPE 9. Farmer's Hold until partner finishes the sled
Underhand Sled Push
Partner 1
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
KB Farmer's Holdhết thời gian còn lại
Partner 2
Bài kết thúc
AMRAP · 3 phút · Tập 3 phút / Nghỉ 0s
Count your repetitions. Encourage personal competitiveness
Pushups
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference