Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete maximum rounds in 3.5 minutes
Cat-Cow
Blast Off Push-ups
Cossack Squats
Low Plank Hip Rotations
Power
Power #42
- 53 phút
- 9
- 4
- Dumbbell
- Kettlebell
- Row Erg
- Sled
- Suspension Trainer
Công suất
Intervals · 28 phút · Tập 12 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 12 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two 12-minute zones. Zone 1: Partner workout with sled push and suspension trainer squats. Partner 1 pushes sled 10m, then drags it back using squat hike. Repeat 10m out and 10m back; Partner 2 rows until Partner 1 finishes. Maintain RPE 7+ in Zone 1. Zone 2: AMRAP for 11 minutes, focusing on maximum rounds. Use challenging weights as rep counts increase
Zone 1
Partner Workout = Partner 1: Sled push, Partner 2: Row at RPE 7+ until Partner finishes
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Suspension Trainer Sled Squat Hikes
Partner 1 TIMER
RowErg
Partner 2
Thay bằng: SkiErg
Zone 2
Ascending AMRAP = Add one rep to each round
DB OH Strict Press
DB OH Tricep Extension
DB Bent Over Rows
Sức mạnh chức năng
Intervals · 16 phút · Tập 6 phút / Nghỉ 2 phút · 2 vòng
Xoay trạmRep/Interval Scheme: 6 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide athletes into 2 zones, each lasting 6 minutes. 2-minute transition between zones. Zone 1 focuses on leg strength: 50x KB Goblet Reverse Lunges and max rep challenge. Athletes should track their reps and set goals (e.g., 50 squat jacks). Zone 2 is an AMRAP for ab strength, chest, and shoulders
Zone 1
Leg Strength = Task 1: KB Goblet reverse lunges. Task 2: Max reps KB squat jacks for remaining time
KB Goblet Reverse Lunge
Task 1
KB Squat Jacks
Task 2
Zone 2
Core Strength AMRAP
Overhead Situp
DB Flutter Press Dual
Thay bằng: KB Flutter Press
Mountain Climbers
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference