Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible within the time limit
Cat-Cow
Extreme Climber Stretch
Wide Arm Pushup
Cossack Squats
Power
Power #61
- 50 phút
- 7
- 4
- Dumbbell
- Kettlebell
Sức mạnh core
Intervals · 15 phút · Tập 40s / Nghỉ 20s · 15 vòng
Xoay trạmRep/Interval Scheme: 40s Work/ 20s Rest, 15 Rounds
Divide athletes into 3 Zones. Each zone consists of 40 seconds of work followed by 20 seconds of rest. Athletes will perform 5 circuits around the room
- Zone 1DB Deadlifts1sThay bằng: KB Deadlift
- Zone 2Low Plank Hip Rotations1s
- Zone 3Dual DB Loaded Hollow Body Leg Raise1s
AMRAP
Tập theo cặp · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 11 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide the class into two zones. Each zone lasts 11 minutes with a 2-minute transition. Both zones follow an AMRAP format. Zone 1 requires each athlete to have 2 kettlebells (KBs). If scaling is needed, use 1 KB for a 1 Arm Overhead (OH) Walking Lunge. Complete 10 single-arm rows on each side in Zone 1. Zone 2 consists of ascending dumbbell (DB) exercises. Start Zone 2 with 1 Squat Clean and 1 DB Rack Squat. Progress to 2 of each exercise in the next round, then 3 in the following round
Zone 11s
KB AMRAP
KB Walking Lunge
KB Seesaw Row
Hollow Body Rock
Zone 21s
DB AMRAP - add one rep to each DB exercise each round
DB Squat Cleans
DB Rack Squats
High Side Plank Hip Raises
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference