Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
Cat-Cow4 reps
Hamstring Bridge6 reps
Reverse Lunges8 reps
Hollow Body Jacks10 reps
Power
Power #207
- 47 phút
- 8
- 4
- Dumbbell
Full Body Chipper
Chipper · 20 phút · Tập 20 phút / Nghỉ 0s
Phần chínhIf you finish the entire chipper, restart!
Complete exercises with minimal breaks. Finish the entire workout. If an athlete finishes the chipper, restart and continue working
Alt DB Snatches50 reps
DB Reverse Lunges50 reps
Pushups50 reps
DB Mixed Loaded Forward Lunge (High)25 reps
TO2M Strength
Mỗi 2 phút (TO2M) (mỗi 2 phút) · 18 phút · Tập 2 phút / Nghỉ 0s · 9 vòng
Xoay trạmGhi chú của coach
Set clock for 2min/0min; 9 Rounds (Top Of Every 2 Minutes). Complete all reps in 2 minutes, then rest for the remaining time. Each group completes 4 rounds in one zone, then has 2 minutes to switch zones. Target 30-40 seconds of rest, potentially more initially. Aim for recommended rest; scale reps for certain athletes if necessary. If athletes are resting too much, increase weights. Both zones should utilise medium-heavy weights
Zone 1linh hoạt
4 Rounds
DB Squat Cleans10 reps
DB Deadlift to High Pull10 reps
Thay bằng: KB Deadlifts to High Pull
- Nghỉ hết thời gian còn lại
Zone 2
4 Rounds
DB Push Press20 reps
Burpees Chest to Floor10 reps
- Nghỉ
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference