Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete max rounds in 3:30
Cat-Cow
Walkout Pushup
Speed Skaters
OH Squats
Power
Power #88
- 51 phút
- 8
- 4
- Dumbbell
- Kettlebell
- Row Erg
- Wallball
Sức mạnh core
Tập theo cặp · 18 phút · Tập 7 phút / Nghỉ 2 phút · 2 vòng
Xoay trạmRep/Interval Scheme: 7 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two zones, each lasting 7 minutes with a 2-minute transition. Zone 1 features a partner workout: 7x Wall Ball rotational slams per side with the option to pick up the ball after each slam. The second partner performs high side plank hip raises, facing the other for coordination on switching sides. Zone 2 is an AMRAP; athletes can use two sets of weights as needed. Core is engaged in three ways: anterior, posterior, and rotational stimuli
Zone 1
Partner Workout
Wallball Rotational Slams
Partner 1 (TIMER)
KB Midas Touch
Partner 2
Swimmers
Zone 2
DB AMRAP
Dual DB OH Sit up
DB Skier Swing
High Plank Alternating Knee Tucks
Sức mạnh chức năng
Tập theo cặp · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 10 min Work/ 2 min Rest, 2 Rounds
Divide the class into 2 zones, each lasting 10 minutes with a 2-minute transition. Zone 1 focuses on powerful burpees followed by quick Hollow Body Jacks. Zone 2 features 30 Mixed Grip Reverse Lunges, while the partner does 100m sprints on the rower with 10 seconds rest
Zone 1
Partner Workout
Burpee Broad Jumps
Partner 1 (TIMER)
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Hollow Body Jacks
Partner 2
- Nghỉ
Zone 210s
Partner Workout
DB Mixed Loaded Reverse Lunge (High)
Partner 1 (TIMER)
RowErg
Partner 2
Thay bằng: SkiErg
- Nghỉ 10s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference