Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 3.5 minutes
Cat-Cow
Divebomber Push-ups
OH Bowler Lunge
High Side Plank Hip Raises
Power
Power #45
- 53 phút
- 8
- 3
- Dumbbell
- Kettlebell
- Ski Erg
- Sled
- Wallball
Công suất
Intervals · 44 phút · Tập 9 phút / Nghỉ 2 phút · 4 vòng
Phần chínhXoay trạmRep/Interval Scheme: 9 min Work/ 2 min Rest (4 Rounds)
Ghi chú của coach
Divide class into 4 zones; each is a 9-minute block focusing on leg strength. Zone 1: Goblet squats increase reps (10x, 15x, 20x); sled push remains 5m each way. Zone 2: AMRAP for core, lungs, and shoulders; pacing important on ski erg. Zone 3: Snatches stay at 10x total (5x per arm); push-ups increase by 10 each round (10x, 20x, 30x). Zone 4: Hollow body rocks increase reps; DB OH Reverse Lunge alternates legs; 10 reps per arm
Zone 1
Ascending AMRAP - How far can you get? Add 5 reps each round of squats
KB Goblet Squats
Overhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 2
AMRAP
SkiErg
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 3
Ascending AMRAP - Add 10 reps each round to the pushups only
Alt DB Snatches
Pushups
Zone 4
Core Strength. Add 10 reps each round to the hollow body rocks only
Hollow Body Rock
DB OH Reverse Lunge
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference