Khởi động
AMRAP · 4 phút
Complete as many times through as you can in 4 minutes
Situp to Glute Bridges5 reps
Squat Jack10 reps
KB Halo10 reps
Extreme Climber Push-ups10 reps
KB Racked Kneel to Stand10 reps
Sức mạnh tăng dần
Tập theo cặp · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
New phase aimed at sharpening, building power, and explosiveness. Start with squat work, then single arm work; if equipment is limited, divide class into two zones. Zone 1: Enhance explosive lower body power transitioning from strength to plyometrics under fatigue. Zone 2: Build unilateral strength, power, and core strength. Weight Recommendations: Zone 1: Heavy, aim for competition carry weight. Zone 2: Heavy
Zone 1
10 Minute Contrast Training
Partner 1
Dual KB Rack squat5 reps
Broad Jumps4 reps
Partner 2
- Nghỉ (Until Partner 1 Finishes)
Zone 2
Unilateral Upper Body: 10 Minutes
DB 1 Arm Push Press6 reps
Thay bằng: KB 1 arm Push Press
DB 1 Arm Push Press6 reps
Thay bằng: KB 1 arm Push Press
Double Crunches12 reps
Full Body Conditioning
AMRAP · 15 phút
Objective is to build muscular endurance and overall conditioning. Minimise breaks and maximise rounds completed. Weight recommendations: Split Squat - Medium to Heavy; Z Press - Medium Sized Weights
DB Split Squats40 reps
20x per leg
DB Z Press15 reps
Dual DB Snatch10 reps
Burpees Chest to Floor10 reps
- Nghỉ 1 phút
Thả lỏng
Thả lỏng · 4 phút
Coach's choice