AMRAP · 4 phút
Complete as many rounds as possible in 4 minutes. Athletes should use a medium-heavy kettlebell
Cat-Cow4 reps
Glute Bridge Reachover6 reps
Runner's Lunge8 reps
4x per side
KB Hanging squat jacks8 reps
KB High Windmill8 reps
4x per side
Intervals · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Focus on power and muscular endurance for hamstrings, glutes, biceps, lats, and rear deltoids. Second week of a progressive strength phase. Athletes will spend 9 minutes in each zone with a 2-minute transition. Target RPE of 7.5-8, leaving reps in reserve. Adjust weights accordingly, with heavier weights for rows and lighter for curls. Weight recommendations: Open or Pro Kettlebells, moderately heavy DB Bent Over Row, light to moderate DB Hammer Curls
#145s
Lower Body Pull
KB Single Leg Deadlift (2 Handed)20 reps
10x per side
Dual KB Deadlift10 reps
#245s
Upper Pull and Accessory Strength
DB Bent Over Rows16 reps
DB Hammer Curls8 reps
Intervals · 17:20 · Tập 45s / Nghỉ 20s · 16 vòng
Focus on muscular endurance, power and intensity. Intervals tax legs, grip, shoulders and core. Class divided into 4 zones, 45 seconds each with 20 seconds transition; 16 rounds total. Sleds occupy most space, athletes work around the periphery. Workout RPE of 8 or higher; ample rest, push hard in zones. Zone 1: Hand over hand movement; grip will be exhausted; keep spare DBs for quick weight changes. Zone 2: Improves rotational strength and builds full body power. Zone 3: Strengthens core and lower body unilateral strength; DB easier to hold than KB. Zone 4: Plank jack push-up adds plyometric and hip abduction elements. Weight Recommendations: Sled Pull: Light to moderate; DB Alt. Pivot Press: Light to moderate; DB Lunge + Twist: Heavy DB
Thả lỏng · 4 phút
Coach's choice