Khởi động
AMRAP · 4 phút
Xoay trạm
Complete maximum rounds in 4 minutes. Athletes use a medium-heavy kettlebell
Cat-Cow4 reps
Situp to Glute Bridges6 reps
OH Bowler Lunge8 reps
KB Jefferson Curls4 reps
KB Rack Stationary March20 reps
Power
Power #11B
- 47 phút
- 7
- 4
- Dumbbell
- Kettlebell
- Sled
Pull and Accessory Strength
Intervals · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Focus on power and muscular endurance for hamstrings, glutes, and shoulder strength. This is week two of the progressive strength phase. Athletes will spend 10 minutes in each zone with a 2-minute transition. Zone 1 includes slow deadlifts to maintain tension, followed by 6 pogo jumps leading to 2 broad jumps. Zone 2 targets shoulder strength in 3 ways for various exercises like Ski erg and burpees. Workout RPE should be around 7, with a slight increase in reps from the previous week. Weight recommendations: KB Romanian DL - Heavy; DB Front Raise - Light to Moderate; DB Lateral Raise - Light to Moderate; DB Reverse Fly - Light to Moderate
#1
Lower Body Pull and Power
Partner 1
Dual KB Deadlift6 reps
Pogo Jumps6 reps
Broad Jumps2 reps
Partner 2
- Nghỉ (Until Partner 1 Finishes)
#245s
DB Front Raise6 reps
DB Lateral Raise6 reps
DB Reverse Fly8 reps
- Nghỉ 45s
Interval cường độ cao
Intervals · 15 phút · Tập 50s / Nghỉ 25s · 12 vòng
Xoay trạmGhi chú của coach
Focus on muscular endurance, power, and intensity. Intervals last 50 seconds with a 25-second transition for 16 rounds. Zone 1: Sled push for 20-25+ meters. Zone 2: Emphasise rotational power, core, and grip with a manageable kettlebell weight. Zone 3: Build core and shoulder stability using unges, optional second DB for added challenge. Zone 4: Focus on abdominal and hip flexor strength without arching the back. Workout intensity at RPE 8.5 or higher, with ample rest between zones. Weight Recommendations: Sled push (moderately heavy to heavy), DB discus (light to moderate), DB 1 Arm OH lunge (moderate)
- #1Underhand Sled PushThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- #2DB DiscusSwitch sides every 4x
- #3DB Mixed Loaded Reverse Lunge (High)Switch arms every 4x
- #4Hollow Body Rock
Thả lỏng
Thả lỏng · 4 phút
Coach's choice