Khởi động
AMRAP · 4 phút
Xoay trạm
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 Goblet Kneel To Stand10 reps
Progressive Push Strength
Intervals · 16:15 · Tập 1:15 / Nghỉ 0s · 13 vòng
Phần chínhGhi chú của coach
Start with squat work, followed by press work. If equipment is limited, divide the class into two zones. Set clock for 75s work and 0s rest; perform 13 rounds. Each zone includes 6 rounds of 75 seconds work followed by rest. After 6 rounds, switch zones during the final rest period. The 7th round is for transitioning between zones. This is the final week of a 4-week progression; challenge athletes to lift heavy. The superset targets the same muscle in two different ways. Athletes will increase the rep scheme each week. Timing: Each zone gets ~7.5 mins; aim for 20-40 seconds rest per set. Emphasise control and muscle tension over speed
#1linh hoạt
KB Goblet Squats9 reps
Jump Squats9 reps
- Nghỉ hết thời gian còn lại
#2linh hoạt
DB OH Strict Press9 reps
Pushups9 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 DBs. Zone 1: 4-week progression starts with 40m Unilateral march each side (5m or 10m increments). Partner focuses on core bracing with KBs for abdominal and back strength. Maintain upright posture during carries to stabilise spine with core strength. For kneel to stand, emphasise proper racked position to avoid back arching. Zone 2: Unique 10-minute Ascending AMRAP to maximise rounds with medium weights. Ensure weights are not swung during “L” Raise and Reverse Fly. Weight Recommendations: Zone 1 - Heavy; Zone 2 - Medium
Zone 1
Partner Workout
- Partner 1KB Unilateral Farmer's Carry80 m40m per side
Partner 2
Until Partner 1 finishes
KB Racked Kneel to Stand
Until Partner 1 finishes
Zone 2
High Rep Shoulders AMRAP
DB Bent Arm Lateral Raise20 reps
DB Reverse Fly20 reps
Hercules Burpee20 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's preference