Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
Situp to Glute Bridges6 reps
Runner's Lunge12 reps
6 reps per leg
Spiderman Pushup8 reps
Power
Power #131
- 49 phút
- 7
- 4
- Box
- Dumbbell
- Kettlebell
- Sled
Upper and Lower Body
Intervals · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Ghi chú của coach
Divide class into 2 Zones, 8 minutes each with 2-minute transitions. Half start on posterior chain, half on upper body. After 9 minutes, groups recover for 2 minutes and switch Zones. Zone 1: second week of RDL progression; 6 sets with 30-second rests before Reset swings. Zone 2: upper body AMRAP Triplet; snatches impact shoulders
Zone 1
Posterior Chain Strength
6 sets of30s
DB Romanian Deadlifts7 reps
- Nghỉ 30s
6 sets of20s
if time remains, rest or restart
KB Reset Swings7 reps
- Nghỉ 20s
Zone 2
Upper Body Strength
DB Reverse Fly7 reps
DB Deficit Push ups14 reps
Dual DB Snatch7 reps
Cluster Sets
Intervals · 20 phút · Tập 2 phút / Nghỉ 30s · 8 vòng
Ghi chú của coach
Divide class into 4 groups, each assigned to a zone. Set clock for 2 minutes of work, followed by 30 seconds of rest; repeat for 8 rounds. Each 2-minute zone includes efforts and 10 seconds of rest. After 2 minutes, athletes rotate to the next zone in 1 minute. Zone 1: Use medium weights for fast pushing. Zone 2: Substitute kettlebells or barbells as needed. Zone 3: Athletes can use dumbbells if necessary. Zone 4: Perform traditional pushups. Enforce strict 10-second rest periods
Zone 110s
Underhand Sled Push6 reps · 6 m
Sprint!
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Nghỉ 10s
Zone 210s
DB Bent Over Rows6 reps
- Nghỉ 10s
Zone 310s
Dual KB Rack squat6 reps
- Nghỉ 10s
Zone 410s
Pushups6 reps
- Nghỉ 10s
Thả lỏng
Thả lỏng · 5 phút
Coach's preference