Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Perform as many rounds as possible in 4 minutes
Hollow Body Leg Raise8 reps
Shoulder tap Pushup8 reps
Cat-Cow4 reps
Lateral Lunges8 reps
Power
Power #139
- 50 phút
- 7
- 5
- Dumbbell
- Kettlebell
- Row Erg
Legs and Core
Tập theo cặp · 9 phút · Tập 9 phút / Nghỉ 0s
Group will partner for workout. Partner 1 acts as the timer. Workout includes 14x Hollow Body “U Raise” and 7x Superman Rows. Second partner performs KB swings until Partner 1 finishes. Use heavy weights for significant power recruitment during swings
Superman Rows7 reps
Hollow Body Leg Raise14 reps
Partner 1 TIMER
Russian KB Swingsmax reps
Partner 2
Strength and Power
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 28 phút · Tập 12 phút / Nghỉ 2 phút · 2 vòng
Xoay trạmRep/Interval Scheme: 12 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two groups for zones 1 and 2. Each zone duration is 12 minutes with high effort. Zone 1 focuses on lower body with a partner workout, “I Go, You Go”. Maintain a 1:1 work to rest ratio. Emphasise power and intensity with heavy weights. Encourage hard rowing; athletes should require recovery. Zone 2 targets full body; complete the sequence multiple times. Zone 2 is solo. After thrusters, athletes rest for 30 seconds before continuing
Zone 1
"I Go, You Go"
KB Goblet Squats10 reps
Partner 1 TIMER
- Nghỉ (Partner 2)
KB Goblet Reverse Lunge10 reps
Row Sprint100 m
Zone 230s
AMRAP Triplet
DB OH Tricep Extension8 reps
- Nghỉ 30s
DB Thrusters12 reps
DB Bent Over Rows12 reps
Bài kết thúc
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
The goal is to complete as many pushups as possible
This is a scored workout. Athletes perform pushups independently. Challenge athletes to count their reps. Goal is to achieve the highest number of pushups
Pushupsmax reps
Cool Down
Thả lỏng · 5 phút
Coach's Preference