Khởi động
AMRAP · 4 phút
Xoay trạm
Perform as many rounds as possible in 4 minutes
Cat-Cow4 reps
Lateral Lunges6 reps
Blast Off Push-ups8 reps
Lunge and Twist10 reps
Power
Circuit 8 · Power #1
- 52 phút
- 6
- 3
- Barbell Plate
- Dumbbell
- Kettlebell
- Sandbag
- Sled
Phần chính
Intervals · 43 phút · Tập 1 phút / Nghỉ 20s · 32 vòng
Phần chínhXoay trạmGhi chú của coach
Zones should flow in a circuit around the room. Pre-set equipment as needed. Athletes complete each zone TWICE before rotating. After finishing all zones, athletes repeat each zone twice. Unilateral exercises require 60 seconds on the left side, followed by 60 seconds on the right. Class capacity: 16 athletes (2 per station), 24 athletes (3 per station), 32 athletes (4 per station)
- Zone 1Sandbag Deficit Split Squat Back rack1 phút1 phút
- Zone 2DB Bent Over Rows1 phút1 phút
- Zone 3KB Reset Swings1 phút1 phút
- Zone 4Underhand Sled Push1 phút1 phútThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 5Pushups1 phút1 phút
- Zone 6Squat Jack1 phút1 phút
- Zone 7DB Z Press1 phút1 phút
- Zone 8Low Plank1 phút1 phút
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference