Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
Cat-Cow
Knee Tuck Push-ups
Hamstring Bridge
Lunge and Twist
Power
Power #52
- 59 phút
- 8
- 4
- Dumbbell
- Kettlebell
- Sandbag
- Sled
- Sled Rope
TOTM Strength
Mỗi phút (TOTM) (đầu mỗi phút) · 22 phút · Tập 1 phút / Nghỉ 0s · 11 vòng
Rep/Interval Scheme: 11 rounds
Ghi chú của coach
Evenly divide your class into two Zones. Set the clock for 60s/0s; 11 Rounds. Each Zone is 5 Consecutive Rounds, then 60 seconds to recover and switch zones. Each zone is a TOTM. 1 minute to complete the assigned sequence, getting as many reps as possible on the second exercise. At the top of the next minute, restart
Zone 11s
Complete 5 Rounds
Russian KB Swings
Pushups
Zone 21s
Complete 5 Rounds
Sandbag Jump Squat
Hollow Body Holdhết thời gian còn lại
Sức mạnh theo cặp
Tập theo cặp · 28 phút · Tập 6 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạmRep/Interval Scheme: 6 min Work/ 60s Rest, 4 Rounds
Ghi chú của coach
Evenly Divide Your Class into 2 Zones. Each zone is an 6 minute workout with a 1min transition period. Athletes will complete each zone, then have 60 seconds to switch zones before starting again. Zone 1: This is a partner workout. The timer is the sled pull. Zone 2 is an individual workout, an AMRAP Triplet. Athletes need one large single DB
Zone 11s
Partner Workout
Sled Pull
Partner 1 TIMER
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Low Plank
Partner 2
Zone 21s
AMRAP Triplet
Alt DB Snatches
DB 1 Arm Push Press
Thay bằng: KB 1 arm Push Press
DB 1 Arm Row
Thay bằng: Kettlebell 1 Arm Row
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference