Khởi động
AMRAP · 4 phút
Xoay trạm
Perform as many rounds as possible in 4 minutes
Cat-Cow4 reps
Russian KB Swings10 reps
Extreme Climber Push-ups10 reps
Bowler Lunges10 reps
KB Hanging squat jacks10 reps
Sức mạnh tăng dần
AMRAP · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Final week of the Accelerate phase focuses on power and explosiveness with peak rep schemes. Maintain previous weights while aiming for explosiveness; big efforts require big recoveries. Start with squat work followed by single arm exercises; divide into two zones if equipment is limited. Zone 1: Build explosive lower body power under fatigue, peaking at 8x racked squats. Zone 2: Develop unilateral strength, power, and core stability with emphasis on quality range of motion. Weight Recommendations: Zone 1 should be heavy, aiming for competition carry weight; Zone 2 also heavy
Zone 1
10 Minute Contrast Training
Partner 1
Broad Jumps4 reps
Dual KB Rack squat8 reps
Partner 2
- Nghỉ (Until Partner 1 Finishes)
Zone 2
10 Minute Upper Body Strength - Start on right arm, then complete on left
DB 1 Arm Push Press9 reps
Thay bằng: KB 1 arm Push Press
DB 1 Arm Row9 reps
Thay bằng: Kettlebell 1 Arm Row
High Side Plank Hip Raises9 reps
DB Conditioning
AMRAP · 15 phút
Ghi chú của coach
Focus on muscular endurance and power output. Targets full body with push, pull, and dynamic movements. Challenge lies in prolonged weight holding, affecting grip strength. DB weight recommendations: Medium Heavy to Heavy. Athletes may require 2 sets of weights; heavier for lunges than overhead presses. Many athletes can use the same heavy set
DB Reverse Lunges30 reps
Frogger Pushup10 reps
DB Seesaw Row20 reps
DB Clean & Press10 reps
Thay bằng: Dual KB Clean and Press
Thả lỏng
Thả lỏng · 4 phút
Coach's choice