Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible within the time limit
Cat-Cow4 reps
Extreme Climber Stretch8 reps
Wide Arm Pushup10 reps
Cossack Squats8 reps
Power
Power #169
- 50 phút
- 7
- 4
- Dumbbell
- Kettlebell
Sức mạnh core
Intervals · 15 phút · Tập 40s / Nghỉ 20s · 15 vòng
Xoay trạmDivide 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 Deadliftsmax reps1sThay bằng: KB Deadlift
- Zone 2Low Plank Hip Rotationsmax reps1s
- Zone 3Dual DB Loaded Hollow Body Leg Raisemax reps1s
AMRAP
Tập theo cặp · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Split class into two zones. Each zone: 11 minutes with 2-minute transition. Both zones use AMRAP format. Zone 1: using 2 kettlebells per athlete; scale to 1 if needed. Complete 10 single-arm rows each side in Zone 1. Zone 2 features ascending dumbbell exercises. Begin with 1 Squat Clean and 1 DB Rack Squat. Increase to 2, then 3 of each in successive rounds; high side plank hip raises: remain always 8 per side
Zone 11s
KB AMRAP
KB Walking Lunge20 reps
KB Seesaw Row10 reps
Hollow Body Rock10 reps
Zone 21s
DB AMRAP - add one rep to each DB exercise each round
High Side Plank Hip Raises16 reps
8x per side
DB Squat Cleans1 reps
DB Rack Squats1 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference