AMRAP · 4 phút
Perform as many rounds as possible in 4 minutes. Athletes should use a medium-heavy kettlebell
Cat-Cow4 reps
Glute Bridge Reachover6 reps
OH Bowler Lunge4 reps
KB Squat Jacks8 reps
KB High Windmill8 reps
4x per side
Intervals · 3 phút · Tập 1 phút / Nghỉ 30s · 2 vòng
Complete 5 Rounds In A Zone, Then Move To Next Zone
Goal: Deload week for recovery with reduced workout volume. Workouts will gradually increase in intensity while decreasing volume. Structure: 60s work, 30s rest, 20 rounds; stay in one zone for 5 rounds before rotating. RPE should start at 6 and rise to 8 during workouts. Zone 1: Lower body pull with medium load, increasing challenge. Zone 2: Upper body push focusing on shoulders, core, and triceps with high volume. Zone 3: Full body pull combined with push strength exercises. Zone 4: Accessory work targeting lateral and anterior shoulder along with triceps. Weight Recommendations: Sled Pull at 75% of competition weight; use DBs for quick changes. D 1 Arm Push Press: Heavy DB usage. KB DL to High Pull: Heavy KB recommended. DB Thruster: Use medium-sized DBs. DB OH Tricep Extension: Medium to heavy DBs advised
#3linh hoạt
KB Deadlifts to High Pull8 reps
Pushupshết thời gian còn lại
#4
Couplet
DB Thrusters5 reps
DB OH Tricep Extension5 reps
Chipper · 8 phút
Focus on muscular endurance, power, and intensity. Set clock for 8 minutes and partner athletes. First athlete performs 20 KB swings; roles switch after completion. Second athlete completes cross body climbers, sharing counts upon switching. Continue until 200 cross body climbers are done. Then, switch to KB swings and Burpees to Plate. After 50 burpees, complete as many DB floor presses as possible. One partner continuously performs KB swings throughout. This workout is lightly competitive. Weight Recommendations: Heavy for KB swings and DB floor press
Partner 1linh hoạt
Cross Body Climbers200 reps
Burpee to Plate50 reps
DB Floor Pressmax reps · hết thời gian còn lại
Partner 2linh hoạt
Once reps are completed, move to chipper to pick up where Partner 1 left off
Cross Body Climbers200 reps
Burpee to Plate50 reps
DB Floor Pressmax reps · hết thời gian còn lại
Thả lỏng · 4 phút
Coach's choice