AMRAP · 4 phút
Complete as many rounds as possible in 4 minutes. Athletes to use a medium-heavy kettlebell
Air Squats6 reps
Situp to Glute Bridges6 reps
OH Bowler Lunge8 reps
DB Deadlift to High Pull8 reps
Thay bằng: KB Deadlifts to High Pull
DB OH Stationary March20 reps
Intervals · 15 phút · Tập 1:15 / Nghỉ 0s · 12 vòng
Start with deadlift, followed by upper body work. If equipment is limited, split the class into two zones. Set clock for 75s work and 0s rest; 12 rounds total. Each zone consists of 6 rounds of 75s work with remainder as rest. After 6 rounds, switch zones during final rest. The 7th round is a transition round for zone change. This is the second week of a 4-week progression. Encourage athletes to lift heavy with a challenging superset targeting the same muscles differently. Rep scheme increases weekly; focus on form and heavy load. Training Objectives: Zone 1 - Build hamstring, glute, and back strength; add volume on hamstrings. Zone 2 - Enhance upper body pull strength in lats, biceps, and shoulders
#1linh hoạt
DB Deadlifts7 reps
Thay bằng: KB Deadlift
Hamstring Bridge7 reps
#2linh hoạt
Kettlebell 1 Arm Row14 reps
7x each arm
KB High Pull7 reps
Intervals · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Divide class into two 10-minute zones with a 2-minute transition. Zone 1: Build chest and shoulder strength using heavier weights. Zone 2: Focus on pull strength in legs, back, lats, biceps, and grip strength. Zone 2 includes gripping with recovery; Zone 1 is less grip intensive. Station 2 activities continue until athletes complete 20m of Stationary Full Body Sled Pulls. Consider moving athletes in groups of 4 for efficiency. Weight Recommendations: Floor Press - Medium Heavy, Weighted Sit-ups - Heavy, KB Gorilla Rows - Medium-Heavy
Zone #120s
Couplet
DB Bridged Floor Press9 reps
Situps9 reps
Zone #2
Group 1 is the timer!
#1
This zone is the timer! When sled pull is complete, all other zones will also move
Arms Only Sled Pull20 m
#4
Thả lỏng · 5 phút
Coach's preference