Khởi động
AMRAP · 4 phút
Complete as many times through as you can in 4 minutes
Air Squats6 reps
Situp to Glute Bridges6 reps
OH Bowler Lunge8 reps
KB Halo10 reps
KB Racked Kneel to Stand10 reps
Progressive Push Strength
Intervals · 16:15 · Tập 1:15 / Nghỉ 0s · 13 vòng
Phần chínhXoay trạmGhi chú của coach
Start with squat work, followed by deadlift work. If equipment is limited, create two training zones. Set clock for 75s work, 0s rest; complete 13 rounds. Each zone has 6 rounds of 75s work, followed by rest. After 6 rounds, switch zones during the rest period. The 7th round is a transition round for zone switching. This is week 2 of a 4-week progression; encourage heavy lifting. The superset targets the same muscle in different ways. Rep schemes will increase weekly. Aim for ~7.5 min in each zone, with 20-40 seconds rest. Focus on control and muscle tension, not speed. Zone 1: Build core, quad, and glute strength with squats and plyometrics. Zone 2: Develop shoulder, chest, and tricep strength with combined push movements. Weight for Zone 1: Heavy; Zone 2: Medium to Medium Heavy
#1linh hoạt
KB Goblet Squats7 reps
Jump Squats7 reps
- Nghỉ hết thời gian còn lại
#2linh hoạt
DB OH Strict Press7 reps
Pushups7 reps
- Nghỉ hết thời gian còn lại
Superset and Conditioning
Intervals · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Xoay trạmGhi chú của coach
Divide class into two groups: one for KBs, one for DB zone. Zone 1: KB work is first week of a 4-week progression. Complete 20m Unilateral march on each side (5m out and back or 10m each way). Partner focuses on core bracing with KBs for abdominal and back strength. Maintain an upright posture during carries; stabilise with core strength. For racked march, keep proper position without arching the back. Zone 2: Unique 10-minute ladder workout; aim for maximum rounds with medium weights. Add 2 extra reps each time athletes return to the top after completing rounds. After round of 10, reduce 2 reps at the top of each round. Weight recommendations: Zone 1 - HEAVY; Zone 2 - Medium
#1
Partner Workout
- Partner 1KB Unilateral Farmer's Carry60 m30m each side
Partner 2
Until Partner Finishes
Stationary racked KB March
Until Partner 1 finishes
#2
Ascending Ladder: 2x, 4x, 6x, 8x.. and so on
DB Front Raise2 reps
DB Lateral Raise2 reps
DB Discus4 reps
Start with 2x per arm, then 4 then 6 etc
Burpees Chest to Floor2 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's preference