Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
OH Squats10 reps
Russian KB Swings10 reps
Extreme Climber Push-ups10 reps
KB Goblet Kneel To Stand10 reps
Sức mạnh tăng dần
AMRAP · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Third week focuses on power and explosiveness. Increased reps place more burden on legs while maintaining heavy weight. Start with squat work, then single arm work; split into two zones if equipment is limited. Zone 1: Enhance explosive lower body power under fatigue with racked squats (7x rep scheme). Zone 2: Develop unilateral strength, core strength, and upper body push strength with alternating arms for push presses and rows. Weight recommendations: Zone 1 and 2 should be heavy, aiming for competition carry weight
Zone 1
10 Minute Contrast Training
Partner 1
Dual KB Rack squat7 reps
Broad Jumps4 reps
Partner 2
- Nghỉ (Until Partner 1 Finishes)
Zone 2
10 Minute Upper Body Strength - Start on right arm, then complete on left
DB 1 Arm Push Press8 reps
Thay bằng: KB 1 arm Push Press
DB 1 Arm Row8 reps
Thay bằng: Kettlebell 1 Arm Row
Hollow Body Leg Raise12 reps
DB Conditioning
AMRAP · 15 phút
Muscular endurance and power output set targeting entire body. Combination of push, pull, and dynamic movements for upper body, legs, and core. Aim for heavy weights
Pushup Power up8 reps
DB Squat Cleans12 reps
DB Bent Over Rows16 reps
DB Pullover Situp8 reps
Thả lỏng
Thả lỏng · 4 phút
Coach's choice