AMRAP · 4 phút
Complete as many rounds as possible in 4 minutes. Athletes should use a medium-heavy kettlebell
Cat-Cow4 reps
Situp to Glute Bridges6 reps
OH Bowler Lunge8 reps
KB Jefferson Curls4 reps
KB Rack Stationary March20 reps
Couplet · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Focus on power and muscular endurance in hamstrings and glutes, with bicep, lat, and rear deltoid strength. This is the first week of a progressive strength phase. Athletes will spend 9 minutes in each zone with 2-minute transitions. Target RPE for this workout is 7.5-8, leaving a couple of reps in reserve. Adjust weights accordingly; heavier for rows, lighter for curls. KBS: Open or Pro Weights recommended. DB Bent Over Row: Use moderately heavy weight. DB Hammer Curls: Use light to moderate weight
#145s
Lower Body Pull
KB Single Leg Deadlift (2 Handed)16 reps
8x per side
KB Deadlift8 reps
#245s
Upper Pull and Accessory Strength
DB Bent Over Rows14 reps
DB Hammer Curls7 reps
Intervals · 17:20 · Tập 45s / Nghỉ 20s · 16 vòng
Focus on muscular endurance, power, and intensity. Intervals taxing legs, grip, and core. Class divided into 4 zones, 45 seconds each with 20 seconds transition for 16 rounds. Sleds occupy most space; athletes work around perimeter. Workout RPE of 8.5 or higher with ample rest. Zone 1: Aim for sled push of 20-25+ metres. Zone 2: Focus on rotational power; use moderate KB weight. Zone 3: Build core and shoulder stability with split squats; optional second DB for challenge. Zone 4: Strengthen abs and hip flexors; avoid arching backs. Weight recommendations: Sled push - moderately to heavy; KB pirate ship swings - moderate; DB 1-arm OH split squat - moderate
Thả lỏng · 4 phút
Coach's choice