Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many rounds as possible in 4 minutes. Athletes use a medium-sized kettlebell
Cat-Cow4 reps
KB Jefferson Curls4 reps
Frogger Pushup8 reps
Squat Jack10 reps
KB Halo6 reps
8x per side
Power
Power #11B
- 49 phút
- 7
- 4
- Dumbbell
- Kettlebell
- Sled
Sức mạnh tăng dần
AMRAP · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
This is the third week of the accelerate phase. Focus on building power and explosiveness under duress. Zone 1: Deadlift heavy, immediately transition to explosive swings; increased rep scheme for this week. Zone 2: Maintain glute engagement with bridging; transition to powerful plyometric pushups with increased rep count. 60 seconds rest after each couplet to recharge muscles for maximal force. Weight recommendations: KBS with Open or Pro Weights; DBs should be heavy
Zone 11 phút
Pull Strength
- Nghỉ 1 phút
Dual KB Deadlift7 reps
KB Reset Swings7 reps
Zone 21 phút
Push Strength
DB Bridged Floor Press10 reps
- Nghỉ 1 phút
Plyo Pushup7-9 reps
Explosive Intervals
Intervals · 14:40 · Tập 1:25 / Nghỉ 25s · 8 vòng
Ghi chú của coach
Divide class into 4 zones with 70 seconds work and 20 seconds transition for 9 rounds. Sleds occupy space while athletes work around periphery. Focus on explosive power with sleds and wall balls. Zone 1: Sled push using bent arm technique, prioritise speed and power with light to medium weight. Encourage athletes to pump feet, brace core, and breathe during Zone 1. Zone 2: Larger rests, maintain powerful jumps. Zone 3: Build core and shoulder strength; ensure hips remain stable. Zone 4: Focus on explosiveness with 10-second rests between jump switches. Weight recommendations: Sled Push: Light to Medium (2-4 Plates), KB Jumping Goblet Squat: Open or Pro Weights
#110s
Underhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Nghỉ 10s
#215s
KB Goblet Jumping Squat5 reps
- Nghỉ 15s
#410s
Jumping Switch Lunge10 reps
- Nghỉ 10s
- #3Low Plank
#410s
Jumping Switch Lunge10 reps
- Nghỉ 10s
Thả lỏng
Thả lỏng · 4 phút
Coach's choice