Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
Extreme Climber Stretch8 reps
Russian KB Swings10 reps
KB Hanging squat jacks10 reps
Push/Pull Strength
Intervals · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
This is a prime week focusing on intensity with reduced volume. Aim to prevent soreness before races or fitness tests for athletes. This week is for recovery and returning to peak form. Taper week should not leave athletes fatigued. Athletes should prioritise rest and recovery, rather than strength gains. Explain that gains occur during recovery if asked. Zone 1: Maintain sharpness while avoiding soreness. Zone 2: Engage chest and shoulders. Weight for Zone 1: Heavy; aim for competition carry weight. Weight for Zone 2: Heavy
#1
Lower Body (1 phút)
DB Rack Squat8 reps
DB Romanian Deadlifts8 reps
- Nghỉ 1 phút
#2
Upper Body (1 phút)
DB Hex Floor Press8 reps
DB Bent Over Rows12 reps
Pushups8 reps
- Nghỉ 1 phút
1:1 Intervals
Intervals · 15 phút · Tập 30s / Nghỉ 30s · 15 vòng
Xoay trạm1:1 work to rest ratio at usual intensity. Focus on avoiding overexertion. Recommended weights: DBs Medium-Heavy. KBs: Competition Weight: Open or Pro
- #1DB OH Strict Press
- #2Hollow Body Flutter Kicks
- #3KB Hanging squat jacks
Thả lỏng
Thả lỏng · 4 phút
Coach's choice