Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
Cat-Cow4 reps
Iron Cross Kicks8 reps
Spiderman Pushup8 reps
OH Bowler Lunge12 reps
Power
Power #167
- 49 phút
- 9
- 4
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Sled
Solo Strength
AMRAP · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Evenly divide your class into two zones for 2 separate 10 minute workouts. Zone 1: 10 minute DB AMRAP. The thing of note here is the Squat Cleans stay at 5x, but the Deadlifts and Rows increase by 5x each round. So they become 10x, then 15x, then 20x. Zone 2: This is a 10 minute chipper, meaning athletes have to chip away at the 50 reps, possibly breaking it into sets, and cannot move on until all 50 reps are complete. Please note, each plank jump is a rep, meaning one inside jump is a rep, and the outside jump is the second rep. If they finish it all, they can restart
Zone 11s
Dumbbell AMRAP - Add 5 reps to first two exercises
DB Deadlifts5 reps
Thay bằng: KB Deadlift
DB Bent Over Rows5 reps
DB Squat Cleans5 reps
Zone 21s
AMRAP Chipper
Alt KB Swings50 reps
Inside-outside Plank Jumps50 reps
KB Goblet Reverse Lunge50 reps
Zone Workout
Intervals · 16 phút · Tập 16 phút / Nghỉ 0s
Xoay trạmGhi chú của coach
Divide your class into four zone. Set clock for a 16 minute countdown. The timer is the group on the rower. When they all finish their row, everyone else can stop working and everyone rotates to the next station. If necessary, use a short sled track to make room for the bear crawls
Zone 11s
TIMER
RowErg250 m
Thay bằng: SkiErg
Zone 21s
Until Row Finishes
Reverse Bear Crawl with Sandbag Dragmax reps
Zone 31s
Until Row Finishes
Underhand Sled Pushmax m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 41s
Until Row Finishes
High Side Plank Hip Raisesmax reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference