Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete repetitions within 4 minutes
Bootstrapper
Extreme Climber Stretch
Wide Arm Pushup
Speed Skaters
Power
Power #62
- 51 phút
- 7
- 4
- Dumbbell
- Kettlebell
- Sandbag
- Sled
- Suspension Trainer
Sức mạnh nền
Intervals · 18 phút · Tập 1 phút / Nghỉ 30s · 12 vòng
Xoay trạmRep/Interval Scheme: 60s Work/ 30s Rest, 12 Rounds
Divide athletes into 4 Zones. Each Zone consists of 60 seconds of work followed by 30 seconds of rest. Athletes will complete 3 circuits around the room. Thai block contains two couplets. Athletes alternate exercises every 5 repetitions for the full minute
Zone 11s
Couplet
Sandbag Good Morning
Sandbag Jump Squat
- Zone 2Low Plankhết thời gian còn lại1s
- Zone 3KB Farmer's Carry1s
Zone 41s
Couplet
DB Z Press
DB Pullover Situp
Partner Workout and Chipper
Tập theo cặp · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 10 min Work/ 2 min Rest, 2 Rounds
Divide the class into two zones. Each zone lasts 10 minutes. Include a 2-minute transition between zones. The partner workout can be converted to an individual workout. Add a set rest period between sets, e.g., 30 seconds
Zone 11s
Partner Workout
Overhand Sled Push
Partner 1 TIMER
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Forward facing Sled Drag
DB Reverse Lunges
Partner 2
- Nghỉ
Zone 21s
Chipper - DB Optional as substitute
Dual KB Clean and Press
Dual KB Snatch
Russian KB Swings
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference