Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete the workout in 4 minutes. Perform as many rounds as possible
Cat-Cow4 reps
Rotational Push-ups8 reps
Extreme Climber Stretch8 reps
DB Lunge and Twist12 reps
Power
Power #119
- 53 phút
- 6
- 5
- Dumbbell
- Sandbag
Upper Body and Lower Body
Intervals · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmClass divided into two zones, each lasting 9 mins. Zone 1 focuses on Upper Body Sequence with 5 reps for 5 sets using medium-heavy weights. Zone 2 is a lower body superset using competition weight sandbags or heavier if applicable
Zone 1
Upper Body Push - Any Remaining Time, Rest OR Restart
5 sets of20s
DB OH Strict Press5 reps
- Nghỉ 20s
5 sets of20s
DB Bent Over Rows5 reps
- Nghỉ 20s
Zone 2
"I Go, You Go" Lower Body
Partner 1
TIMER
Sandbag Good Morning7 reps
Sandbag Jump Squat7 reps
Partner 2
Until Partner 1 finishes
- Nghỉ
Core Strength AMRAP
AMRAP · 11 phút · Tập 11 phút / Nghỉ 0s
Set clock for 11 minutes for solo AMRAP. 20 lunges per round (10 per side). Count total rounds completed by athletes. Use medium weight for Mixed Grip Lunges
Superman Rows5 reps
Hollow Body Leg Raise10 reps
DB Mixed Loaded Reverse Lunge (High)20 reps
Knee Tuck Push-ups10 reps
Bài kết thúc
AMRAP · 11 phút · Tập 11 phút / Nghỉ 0s
Solo Ascending finisher. Athletes start with 1 Rep, increasing to 2x, then 3x. Continue adding reps until time expires. Goal: complete as many rounds as possible. Use medium-heavy weights
Burpees Chest to Floor1 reps
DB Squat Cleans1 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference